exercise.id: 0271 Equipo: stability ball

crunch (on stability ball)

exercise.body_part: waist exercise.target: abs Grupo: hip flexors

exercise.synergist:

hip flexors

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在稳定球上，双脚平放在地面上，膝盖弯曲成 90 度角。仰卧在球上，直到下背部得到支撑并且上半身与地板平行。将双手放在脑后或放在胸前。收紧腹肌，将上身抬向膝盖，躯干向前卷曲。在动作的最高点暂停片刻，然后慢慢将上半身放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. Lie back on the ball until your lower back is supported and your upper body is parallel to the floor. Place your hands behind your head or across your chest. Engage your abs and lift your upper body towards your knees, curling your torso forward. Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 crunch (on stability ball) exercise.cta.desc2

exercise.cta.button