exercise.id: 1005 Equipo: band
band standing crunch
exercise.body_part: waist exercise.target: abs Grupo: obliques
exercise.synergist:
obliques
exercise.instructions.title exercise.instructions.subtitle
Chinese
将带子固定在腰部高度的坚固锚点上。 背对锚点站立，双脚与肩同宽。 用双手握住弹力带并将其举至胸前，保持肘部弯曲并靠近身体。 收紧腹肌，慢慢向前挺胸，使胸部靠近膝盖。 在卷腹的最高点暂停片刻，然后慢慢回到起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Attach the band to a sturdy anchor point at waist height. Stand facing away from the anchor point with your feet shoulder-width apart. Hold the band with both hands and bring it up to your chest, keeping your elbows bent and close to your body. Engage your abs and slowly crunch forward, bringing your chest towards your knees. Pause for a moment at the top of the crunch, then slowly return to the starting position. Repeat for the desired number of repetitions.
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