exercise.id: 0593 Equipo: leverage machine

lever reverse hyperextension

exercise.body_part: upper legs exercise.target: glutes Grupo: hamstrings

exercise.synergist:

hamstrings lower back

exercise.instructions.title exercise.instructions.subtitle

Chinese

调整杠杆机以适合您的身体并将双脚固定在脚垫中。面朝下躺在机器上，上半身悬在机器边缘，臀部放在垫子上。双臂交叉放在胸前或放在脑后。用臀部和腿筋将双腿向上抬起，直到它们与地面平行。在顶部暂停片刻，然后慢慢将双腿放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Adjust the leverage machine to fit your body and secure your feet in the foot pads. Lie face down on the machine with your upper body hanging off the edge and your hips resting on the pad. Cross your arms over your chest or place them behind your head. Engage your glutes and hamstrings to lift your legs upward until they are parallel to the ground. Pause for a moment at the top, then slowly lower your legs back down to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 lever reverse hyperextension exercise.cta.desc2

exercise.cta.button