exercise.id: 1582 Equipo: rope

reclining big toe pose with rope

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

exercise.synergist:

calves glutes

exercise.instructions.title exercise.instructions.subtitle

Chinese

仰卧，双腿伸展，双臂放在身体两侧。将绳子绕在右脚掌上，并用手握住绳子的末端。慢慢地将右腿抬向胸部，保持膝盖伸直，脚弯曲。保持伸展几秒钟，然后慢慢将腿放回起始位置。左腿重复上述动作。继续交替双腿达到所需的重复次数。

🇬🇧 English (Fallback)

Lie on your back with your legs extended and your arms by your sides. Loop the rope around the ball of your right foot and hold the ends of the rope with your hands. Slowly raise your right leg towards your chest, keeping your knee straight and your foot flexed. Hold the stretch for a few seconds, then slowly lower your leg back down to the starting position. Repeat with your left leg. Continue alternating legs for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 reclining big toe pose with rope exercise.cta.desc2

exercise.cta.button