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健腹轮
barbell standing ab rollerout

核心/腰部barbell3-4 sets x 8-12 repsRest 90s
Target: abs · Secondary: shoulders, lower back
barbell standing ab rollerout demonstration

中文步骤

  1. 站直，双脚分开与肩同宽，双手握住杠铃于大腿前方。
  2. 启动你的核心肌群，慢慢地将杠铃向地面滚动，保持背部挺直，手臂伸展。
  3. 继续向前滚动杠铃，直到身体完全伸展，双手位于头顶正上方。
  4. 暂停片刻，然后慢慢地将杠铃向大腿方向滚动，保持控制并保持核心参与。
  5. 重复所需的重复次数。

English Steps

  1. Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs.
  2. Engage your core and slowly roll the barbell down towards the ground, keeping your back straight and your arms extended.
  3. Continue rolling the barbell forward until your body is fully extended and your hands are directly above your head.
  4. Pause for a moment, then slowly roll the barbell back towards your thighs, maintaining control and keeping your core engaged.
  5. Repeat for the desired number of repetitions.

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