exercise.id: 3297 Equipo: body weight
back lever
exercise.body_part: back exercise.target: upper back Grupo: biceps
exercise.synergist:
biceps forearms core
exercise.instructions.title exercise.instructions.subtitle
Chinese
首先，用正手握法悬挂在引体向上杆上，双手分开的距离略大于肩宽。 启动你的核心并将肩胛骨向下拉和向后拉。 弯曲膝盖并将其向胸部靠拢。 慢慢抬起双腿，保持伸直，直到身体与地面平行。 保持这个姿势几秒钟，然后慢慢地将双腿放回起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your core and pull your shoulder blades down and back. Bend your knees and tuck them towards your chest. Slowly lift your legs up, keeping them straight, until your body is parallel to the ground. Hold this position for a few seconds, then slowly lower your legs back down to the starting position. Repeat for the desired number of repetitions.
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