exercise.id: 0484 Equipo: body weight
hip raise (bent knee)
exercise.body_part: waist exercise.target: abs Grupo: glutes
exercise.synergist:
glutes hamstrings
exercise.instructions.title exercise.instructions.subtitle
Chinese
平躺，膝盖弯曲，双脚平放在地上。 将双手放在身体两侧，掌心朝下。 收紧核心肌群和臀肌，然后将臀部抬离地面，直到身体从膝盖到肩膀形成一条直线。 在顶部暂停片刻，然后慢慢将臀部放回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Lie flat on your back with your knees bent and feet flat on the ground. Place your hands by your sides, palms facing down. Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Pause for a moment at the top, then slowly lower your hips back down to the starting position. Repeat for the desired number of repetitions.
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