exercise.id: 2206 Equipo: roller
roller reverse crunch
exercise.body_part: waist exercise.target: abs Grupo: hip flexors
exercise.synergist:
hip flexors
exercise.instructions.title exercise.instructions.subtitle
Chinese
平躺，双臂伸直过头顶，双腿伸直在身前。 将滚筒放在双脚之间，并用脚趾抓住它。 收紧腹肌，将双腿抬离地面，将膝盖向胸部弯曲，将滚轮向身体方向滚动。 在顶部停顿片刻，然后慢慢将双腿放回起始位置，将滚轮滚离身体。 重复所需的重复次数。
🇬🇧 English (Fallback)
Lie flat on your back with your arms extended straight above your head and your legs straight out in front of you. Place the roller between your feet and grip it with your toes. Engaging your abs, lift your legs off the ground and curl your knees towards your chest, rolling the roller towards your body. Pause for a moment at the top, then slowly lower your legs back down to the starting position, rolling the roller away from your body. Repeat for the desired number of repetitions.
Advertisement