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臀桥行进
glute bridge march

腿部No Equipment3-4 sets x 8-12 repsRest 90sBodyweight
Target: glutes · Secondary: hamstrings, quadriceps
glute bridge march demonstration

中文步骤

  1. 平躺，膝盖弯曲，双脚平放在地上。
  2. 收紧臀部并将臀部抬离地面，从膝盖到肩膀形成一条直线。
  3. 在保持臀部抬起的同时，将一只脚抬离地面，并将膝盖靠近胸部。
  4. 将脚放回地面，然后用另一条腿重复该动作。
  5. 继续交替双腿进行行进动作，同时保持桥式姿势。
  6. 重复所需的重复次数。

English Steps

  1. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
  3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
  4. Lower your foot back to the ground and repeat the movement with the other leg.
  5. Continue alternating legs in a marching motion while maintaining the bridge position.
  6. Repeat for the desired number of repetitions.

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