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卷腹
frog crunch

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

中文步骤

  1. 平躺，膝盖弯曲，双脚平放在地上。
  2. 将双手放在脑后，肘部朝外。
  3. 收紧腹肌，将上半身抬离地面，向前卷曲直到躯干呈 45 度角。
  4. 在顶部停顿片刻，然后慢慢将上半身放回起始位置。
  5. 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. Place your hands behind your head with your elbows pointing outwards.
  3. Engaging your abs, lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
  4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  5. Repeat for the desired number of repetitions.

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