resistance band hip thrusts on knees (female)
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首先跪在地上，膝盖分开与臀部同宽，双脚弯曲。 将阻力带缠绕在大腿上，就在膝盖上方。 将双手放在臀部或向前伸展以保持平衡。 调动你的臀肌和核心肌肉。 当你将膝盖抬离地面时，向前推动臀部并挤压臀部，伸展臀部直到大腿与地面平行。 保持该姿势片刻，然后慢慢将膝盖放回起始位置。 重复所需的重复次数。
Start by kneeling on the ground with your knees hip-width apart and your feet flexed. Wrap the resistance band around your thighs, just above your knees. Place your hands on your hips or extend them out in front of you for balance. Engage your glutes and core muscles. Push your hips forward and squeeze your glutes as you lift your knees off the ground, extending your hips until your thighs are parallel to the ground. Hold the position for a moment, then slowly lower your knees back down to the starting position. Repeat for the desired number of repetitions.
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exercise.cta.desc1 resistance band hip thrusts on knees (female) exercise.cta.desc2
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