exercise.id: 0276 Equipo: body weight
dead bug
exercise.body_part: waist exercise.target: abs Grupo: hip flexors
exercise.synergist:
hip flexors lower back
exercise.instructions.title exercise.instructions.subtitle
Chinese
平躺，双臂伸向天花板。 弯曲膝盖，将双腿抬离地面，使臀部和膝盖形成 90 度角。 接合你的核心和下背部，将你的下背部压入地面。 慢慢地将右臂和左腿放低至地面，保持它们伸直并悬停在地板上方。 暂停片刻，然后回到起始位置。 用左臂和右腿重复该动作。 继续交替进行所需的重复次数。
🇬🇧 English (Fallback)
Lie flat on your back with your arms extended towards the ceiling. Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees. Engage your core and lower back to press your lower back into the ground. Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor. Pause for a moment, then return to the starting position. Repeat the movement with your left arm and right leg. Continue alternating sides for the desired number of repetitions.
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