exercise.id: 1362 Equipo: body weight
sphinx
exercise.body_part: back exercise.target: spine Grupo: glutes
exercise.synergist:
glutes hamstrings
exercise.instructions.title exercise.instructions.subtitle
Chinese
面朝下躺在地上，前臂平放在地板上，肘部直接位于肩膀下方。 收紧核心肌群，将胸部抬离地面，将前臂和脚趾保持在地板上。 保持这个姿势几秒钟，确保颈部保持在中立位置。 慢慢地将胸部放回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Lie face down on the ground with your forearms flat on the floor, elbows directly under your shoulders. Engage your core and lift your chest off the ground, keeping your forearms and toes on the floor. Hold this position for a few seconds, making sure to keep your neck in a neutral position. Slowly lower your chest back down to the starting position. Repeat for the desired number of repetitions.
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