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山羊挺身
hyperextension

背部No Equipment3-4 sets x 8-12 repsRest 90sBodyweight
Target: spine · Secondary: glutes, hamstrings
hyperextension demonstration

中文步骤

  1. 调整过度伸展凳，使大腿上部放在垫子上并且双脚固定。
  2. 双臂交叉放在胸前或将双手放在脑后。
  3. 将上半身压向地面，同时保持背部挺直。
  4. 在底部停顿片刻，然后抬起上半身，直到与双腿成一直线。
  5. 重复所需的重复次数。

English Steps

  1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
  2. Cross your arms over your chest or place your hands behind your head.
  3. Lower your upper body towards the ground while keeping your back straight.
  4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
  5. Repeat for the desired number of repetitions.

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