exercise.id: 0500 Equipo: body weight
isometric wipers
exercise.body_part: chest exercise.target: pectorals Grupo: shoulders
exercise.synergist:
shoulders triceps core
exercise.instructions.title exercise.instructions.subtitle
Chinese
首先平躺在垫子或长凳上。 将手臂伸直至两侧，与身体垂直。 启动你的核心并将双腿抬离地面，保持它们并拢并伸直。 慢慢地将双腿向一侧降低，目标是用脚接触地面，同时保持控制。 暂停片刻，然后用核心力量将双腿抬回到起始位置。 重复该动作，这次将双腿降低到另一侧。 继续交替进行所需的重复次数。
🇬🇧 English (Fallback)
Start by lying flat on your back on a mat or bench. Extend your arms straight out to the sides, perpendicular to your body. Engage your core and lift both legs off the ground, keeping them together and straight. Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control. Pause for a moment, then use your core to lift your legs back to the starting position. Repeat the movement, this time lowering your legs to the opposite side. Continue alternating sides for the desired number of repetitions.
Advertisement