exercise.id: 2202 Equipo: roller
roller hip stretch
exercise.body_part: upper legs exercise.target: glutes Grupo: hamstrings
exercise.synergist:
hamstrings quadriceps
exercise.instructions.title exercise.instructions.subtitle
Chinese
首先坐在地上，双腿在身前伸展。 将滚轮放在臀部下方、膝盖上方。 向后倾斜，双手放在身后的地面上以获得支撑。 收紧臀部，慢慢向前滚动滚轮，弯曲膝盖并将其拉向胸部。 动作结束时暂停片刻，感受臀部的拉伸。 慢慢地将滚轮滚回起始位置，伸展双腿。 重复所需的重复次数。
🇬🇧 English (Fallback)
Start by sitting on the ground with your legs extended in front of you. Place the roller under your glutes, just above your knees. Lean back and place your hands on the ground behind you for support. Engage your glutes and slowly roll the roller forward, bending your knees and bringing them towards your chest. Pause for a moment at the end of the movement, feeling a stretch in your glutes. Slowly roll the roller back to the starting position, extending your legs. Repeat for the desired number of repetitions.
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