Biblioteca de Como Fazer Exercícios

How to do: 自行车仰卧起坐

Grupos Musculares Primários: 左斜肌, 右斜肌

Grupos Musculares Secundários: 上腹, 上腹, 腹横肌

Equipamento Necessário: 未配备设备

Categorias: 体重

Descrição

开始在用你的手你的背在脑后。抬起你的右膝盖朝向你的左腿伸直你的胸部，并取消了几英寸了。抬起你的上半身起来。画出你的膝盖到对面肘，两侧交替。

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Passo a Passo

Think about riding that bike, switch your knees in and out, extending your leg out straight above the ground. This is a great way to work the upper and lower abdominals, try not to use your arms to help you stay in that crunch.

1. 想一想骑那辆自行车，将膝盖向内和向外翻转，将腿伸直伸到地面上方。这是锻炼上腹部和下腹部的好方法，尽量不要用手臂来帮助你保持紧缩状态。

Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly.

2. 仰卧，膝盖弯曲，双手放在脑后。抬起头，稍微抬起双腿。

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

3. 每次呼吸一个动作，慢慢地将右手肘交叉到左膝，然后交替进行。记得伸直你刚用手肘敲打的那条腿，让你对侧的膝盖靠得更近。

Lie back into crunch position with your knees bent with your hands behind your head. Raise your head and lift your legs up slightly.

4. 仰卧，膝盖弯曲，双手放在脑后。抬起头，稍微抬起双腿。

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