exercise.id: 1564 Equipo: rope

intermediate hip flexor and quad stretch

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

exercise.synergist:

hamstrings glutes

exercise.instructions.title exercise.instructions.subtitle

Chinese

站直，双脚分开与肩同宽。抓住一个稳定的物体作为支撑。弯曲右膝，将右脚移向臀部，用右手抓住绳子。慢慢地将右脚拉向臀部，感受右股四头肌的拉伸。保持拉伸 20-30 秒。松开拉伸并在左侧重复。

🇬🇧 English (Fallback)

Stand upright with your feet shoulder-width apart. Hold onto a stable object for support. Bend your right knee and bring your right foot towards your glutes, grabbing the rope with your right hand. Slowly pull your right foot towards your glutes, feeling a stretch in your right quad. Hold the stretch for 20-30 seconds. Release the stretch and repeat on the left side.

exercise.cta.title

exercise.cta.desc1 intermediate hip flexor and quad stretch exercise.cta.desc2

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