exercise.id: 1423 Equipo: body weight

reverse hyper on flat bench

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

exercise.synergist:

hamstrings lower back

exercise.instructions.title exercise.instructions.subtitle

Chinese

脸朝下躺在平坦的长凳上，臀部位于边缘，双腿悬在长凳上。抓住长凳以保持稳定。保持双腿伸直，尽可能将它们抬向天花板。在动作的最高点挤压臀部。慢慢地将双腿放回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench. Hold onto the bench for stability. Keeping your legs straight, raise them up towards the ceiling as high as you can. Squeeze your glutes at the top of the movement. Slowly lower your legs back down to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 reverse hyper on flat bench exercise.cta.desc2

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