exercise.id: 0871 Equipo: body weight
tuck crunch
exercise.body_part: waist exercise.target: abs Grupo: hip flexors
exercise.synergist:
hip flexors
exercise.instructions.title exercise.instructions.subtitle
Chinese
平躺，膝盖弯曲，双脚平放在地上。 将双手放在脑后，肘部朝外。 收紧腹肌，将肩胛骨抬离地面，将膝盖靠近胸部，同时将上半身卷向膝盖。 在顶部停顿片刻，然后慢慢降低肩胛骨并将双腿伸展回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Lie flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head with your elbows pointing outwards. Engaging your abs, lift your shoulder blades off the ground and bring your knees towards your chest, simultaneously curling your upper body towards your knees. Pause for a moment at the top, then slowly lower your shoulder blades and extend your legs back to the starting position. Repeat for the desired number of repetitions.
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