exercise.id: 0084 Equipo: barbell
barbell rollerout
exercise.body_part: waist exercise.target: abs Grupo: lower back
exercise.synergist:
lower back
exercise.instructions.title exercise.instructions.subtitle
Chinese
跪在地板上，双手握住杠铃，距离与肩同宽。 向前滚动杠铃，伸展手臂并保持核心收紧。 继续向前滚动，直到身体完全伸展并且手臂举过头顶。 暂停片刻，然后慢慢将杠铃向膝盖方向滚动，保持控制。 重复所需的重复次数。
🇬🇧 English (Fallback)
Kneel on the floor and hold a barbell with both hands, shoulder-width apart. Roll the barbell forward, extending your arms and keeping your core engaged. Continue rolling forward until your body is fully extended and your arms are overhead. Pause for a moment, then slowly roll the barbell back towards your knees, maintaining control. Repeat for the desired number of repetitions.
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