exercise.id: 1466 Equipo: body weight
twist hip lift
exercise.body_part: upper legs exercise.target: glutes Grupo: obliques
exercise.synergist:
obliques hamstrings
exercise.instructions.title exercise.instructions.subtitle
Chinese
仰卧，膝盖弯曲，双脚平放在地上。 将双手放在身体两侧以获得支撑。 收紧臀部并将臀部抬离地面，从膝盖到肩膀形成一条直线。 在保持臀部抬起的同时，将下半身扭转到右侧，使膝盖靠近地面。 返回起始位置并向左侧重复扭转。 继续交替扭转所需的重复次数。
🇬🇧 English (Fallback)
Lie on your back with your knees bent and feet flat on the ground. Place your hands by your sides for support. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground. Return to the starting position and repeat the twist to the left side. Continue alternating twists for the desired number of repetitions.
Advertisement