band vertical pallof press
exercise.instructions.title exercise.instructions.subtitle
双脚分开与肩同宽站立，将弹力带缠绕在胸部高度的坚固物体上。 用双手握住弹力带并远离锚点，在弹力带中产生张力。 使自己垂直于锚点，一侧面向弹力带。 将双臂伸直在身前，保持双手与胸同高。 收紧核心肌群，将弹力带压离胸部，充分伸展手臂。 保持该姿势几秒钟，然后慢慢将弹力带拉回到胸部。 重复所需的重复次数，然后换边。
Stand with your feet shoulder-width apart and wrap the band around a sturdy object at chest height. Hold the band with both hands and step away from the anchor point, creating tension in the band. Position yourself perpendicular to the anchor point, with your side facing the band. Extend your arms straight out in front of you, keeping your hands at chest height. Engage your core and press the band away from your chest, fully extending your arms. Hold the position for a few seconds, then slowly bring the band back towards your chest. Repeat for the desired number of repetitions, then switch sides.
exercise.cta.title
exercise.cta.desc1 band vertical pallof press exercise.cta.desc2
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