exercise.id: 1764 Equipo: body weight
hanging leg hip raise
exercise.body_part: waist exercise.target: abs Grupo: hip flexors
exercise.synergist:
hip flexors lower back
exercise.instructions.title exercise.instructions.subtitle
Chinese
悬挂在引体向上杆上，双臂完全伸展，手掌背向自己。 弯曲臀部和膝盖，收紧核心并抬起双腿，直到大腿与地面平行。 在顶部暂停片刻，然后慢慢将双腿放回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground. Pause for a moment at the top, then slowly lower your legs back down to the starting position. Repeat for the desired number of repetitions.
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