单腿伸展

目标肌肉:  C4 t, ~  w9 `% t# w6 Z
腹肌 2 N! ^! h% _" S- @* x7 a" h
开始位置:
: s5 d- X' g) T0 fxmjeep.com 屈膝，肩部离开地面，一手放在一个膝诱W xmjeep.com5 F; q) S! Q9 p
动作:) x) E- K) i! i8 b4 D
呼气∶收紧腹肌，同时伸直一条腿，两手放在屈曲腿的膝诱W
3 v3 z; L! J* s9 rxmjeep.com吸气∶转腿, g6 w' \; U" q  F9 m" p% N/ f) X$ D
呼气∶伸直另一条腿，两手放在另一屈曲腿的膝诱Wxmjeep.com- w! U# B' g6 i1 w, k/ c) n8 E
xmjeep.com% C" k, X$ o: O- M
训练目标:厦门越野联盟" T. g' L1 N0 I. d' U9 F8 t
强化腹肌和躯干的稳定性 * z  I1 t$ ~0 k" a7 @. T, f* N7 b7 m
Remarks:
) Y+ ^  f; N9 F  d. w+ T厦门越野联盟 Special Thanks to Stephanie Tsui for demonstration