exercise.id: 2459 Equipo: tire
tire flip
exercise.body_part: upper legs exercise.target: glutes Grupo: hamstrings
exercise.synergist:
hamstrings quadriceps core
exercise.instructions.title exercise.instructions.subtitle
Chinese
双脚分开与肩同宽站立，面向轮胎。 弯曲膝盖并以臀部为铰链，降低至蹲姿。 向下伸手，用双手抓住轮胎的底部边缘，手指朝向您。 调动你的臀部和腿部肌肉，并爆发性地推动你的腿，将轮胎抬离地面。 当轮胎翻转时，用上半身的力量引导轮胎并保持控制。 轮胎完全翻转后，迅速后退并重置姿势。 重复所需的重复次数。
🇬🇧 English (Fallback)
Stand with your feet shoulder-width apart, facing the tire. Bend your knees and hinge at the hips, lowering into a squat position. Reach down and grab the bottom edge of the tire with both hands, fingers facing towards you. Engage your glutes and leg muscles, and explosively drive through your legs to lift the tire off the ground. As the tire flips over, use your upper body strength to guide it and maintain control. Once the tire is fully flipped, quickly step back and reset your stance. Repeat for the desired number of repetitions.
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