exercise.id: 0756 Equipo: smith machine
smith hip raise
exercise.body_part: waist exercise.target: abs Grupo: glutes
exercise.synergist:
glutes hamstrings
exercise.instructions.title exercise.instructions.subtitle
Chinese
将自己放在史密斯机上，背部靠在垫子上，双脚分开与肩同宽。 将双手放在杠铃上，距离略宽于肩宽。 启动你的核心肌群和臀大肌，然后通过脚后跟将臀部抬离地面。 继续提升，直到身体从膝盖到肩膀形成一条直线。 在顶部保持片刻，然后慢慢将臀部放回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Position yourself on the smith machine with your back against the pad and your feet shoulder-width apart. Place your hands on the barbell, slightly wider than shoulder-width apart. Engage your core and glutes, then push through your heels to raise your hips off the ground. Continue lifting until your body forms a straight line from your knees to your shoulders. Hold 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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