exercise.id: 0668 Equipo: body weight
rear decline bridge
exercise.body_part: upper legs exercise.target: glutes Grupo: hamstrings
exercise.synergist:
hamstrings lower back
exercise.instructions.title exercise.instructions.subtitle
Chinese
仰卧，双脚平放在地上，膝盖弯曲。 将手臂放在身体两侧，手掌朝下。 收紧臀肌和腿筋，将臀部抬离地面，直到身体从膝盖到肩膀形成一条直线。 保持这个姿势几秒钟，然后慢慢地将臀部放回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Lie on your back with your feet flat on the ground and your knees bent. Place your arms by your sides with your palms facing down. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Hold this position for a few seconds, then slowly lower your hips back down to the starting position. Repeat for the desired number of repetitions.
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