exercise.id: 2312 Equipo: body weight
lying elbow to knee
exercise.body_part: waist exercise.target: abs Grupo: hip flexors
exercise.synergist:
hip flexors lower back
exercise.instructions.title exercise.instructions.subtitle
Chinese
平躺，膝盖弯曲，双脚平放在地上。 将双手放在脑后，肘部朝外。 收紧腹肌，将上半身抬离地面，将右肘靠近左膝盖。 同时，将右腿伸直并抬离地面。 暂停片刻，然后回到起始位置。 重复该动作，这次将左肘移向右膝盖并伸展左腿。 继续交替进行所需的重复次数。
🇬🇧 English (Fallback)
Lie flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head with your elbows pointing outwards. Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee. At the same time, extend your right leg straight out and lift it off the ground. Pause for a moment, then return to the starting position. Repeat the movement, this time bringing your left elbow towards your right knee and extending your left leg. Continue alternating sides for the desired number of repetitions.
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