exercise.id: 0555 Equipo: body weight
kick out sit
exercise.body_part: upper legs exercise.target: hamstrings Grupo: quadriceps
exercise.synergist:
quadriceps glutes
exercise.instructions.title exercise.instructions.subtitle
Chinese
坐在长凳或椅子的边缘，双脚平放在地上，膝盖弯曲成 90 度角。 稍微向后倾斜，将双手放在长凳或椅子的边缘以获得支撑。 启动腿筋，将脚抬离地面，并将双腿伸直到身前。 在顶部停顿片刻，然后慢慢弯曲膝盖，将脚放回身体。 重复所需的重复次数。
🇬🇧 English (Fallback)
Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle. Lean back slightly and place your hands on the edge of the bench or chair for support. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body. Repeat for the desired number of repetitions.
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