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坐姿举腿
seated leg raise

核心/腰部No Equipment3-4 sets x 8-12 repsRest 90sBodyweight
Target: abs · Secondary: hip flexors
seated leg raise demonstration

中文步骤

  1. 坐在平坦的长凳上，背部挺直，双脚平放在地面上。
  2. 将双手放在长凳两侧以获得支撑。
  3. 保持双腿伸直，慢慢将它们抬起到您面前，直到它们与地面平行。
  4. 在顶部暂停片刻，然后慢慢将双腿放回起始位置。
  5. 重复所需的重复次数。

English Steps

  1. Sit on a flat bench with your back straight and your feet flat on the ground.
  2. Place your hands on the sides of the bench for support.
  3. Keeping your legs straight, slowly raise them up in front of you until they are parallel to the ground.
  4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.

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