exercise.id: 1422 Equipo: body weight

pelvic tilt into bridge

exercise.body_part: upper legs exercise.target: glutes Grupo: hamstrings

exercise.synergist:

hamstrings core

exercise.instructions.title exercise.instructions.subtitle

Chinese

仰卧，膝盖弯曲，双脚平放在地上。将手臂放在身体两侧，手掌朝下。调动你的臀肌和核心肌肉。向上倾斜骨盆，将臀部抬离地面。保持桥位置几秒钟。慢慢地将臀部放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Lie on your back with your knees bent and feet flat on the ground. Place your arms by your sides with your palms facing down. Engage your glutes and core muscles. Tilt your pelvis upward, lifting your hips off the ground. Hold the bridge position for a few seconds. Slowly lower your hips back down to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 pelvic tilt into bridge exercise.cta.desc2

exercise.cta.button