exercise.id: 2802 Equipo: body weight
twisted leg raise
exercise.body_part: waist exercise.target: abs Grupo: obliques
exercise.synergist:
obliques hip flexors
exercise.instructions.title exercise.instructions.subtitle
Chinese
平躺，双腿伸展，双臂放在身体两侧。 将双手放在臀部下方以获得支撑。 收紧腹肌，将双腿抬离地面，保持伸直。 当你抬起双腿时，将臀部扭向一侧，将双腿拉向对面的肩膀。 在顶部暂停片刻，然后慢慢将双腿放回起始位置。 重复这个动作，这次将臀部扭到另一侧。 继续交替进行所需的重复次数。
🇬🇧 English (Fallback)
Lie flat on your back with your legs extended and your arms by your sides. Place your hands under your glutes for support. Engage your abs and lift both legs off the ground, keeping them straight. As you lift your legs, twist your hips to one side, bringing your legs towards your opposite shoulder. Pause for a moment at the top, then slowly lower your legs back down to the starting position. Repeat the movement, this time twisting your hips to the other side. Continue alternating sides for the desired number of repetitions.
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