cable judo flip
exercise.instructions.title exercise.instructions.subtitle
面对电缆机站立，双脚与肩同宽。 用双手握住电缆手柄，使其与胸部齐平，手掌朝下。 启动你的核心并将你的躯干向右旋转，将电缆拉过你的身体。 当你旋转时，转动后脚并让臀部自然旋转。 充分伸展双臂，将绳索手柄翻转到肩膀上来完成动作。 通过反向运动返回起始位置，将躯干旋转回中心。 在另一侧重复该动作。 继续交替进行所需的重复次数。
Stand facing the cable machine with your feet shoulder-width apart. Hold the cable handle with both hands at chest level, palms facing down. Engage your core and rotate your torso to the right, pulling the cable across your body. As you rotate, pivot your back foot and allow your hips to rotate naturally. Extend your arms fully and finish the movement by flipping the cable handle over your shoulder. Return to the starting position by reversing the movement, rotating your torso back to the center. Repeat the movement on the opposite side. Continue alternating sides for the desired number of repetitions.