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Single Legged Romanian Deadlifts
Beginner
1
Stand with your feet shoulder-width apart and knees slightly bent and raise one leg.
2
Without changing the bend in your knee, bend at your hips, and lower your torso until it's almost parallel to the floor.
3
Tense your glutes and then bring yourself back to the starting position.
Good Mornings
Novice
1
Stand with your feet a little past shoulder width apart with a slight bend at your knee. Place your hands behind the back of your head.
2
Keeping your back straight, rotate your hips to bring your shoulders down towards the floor. Stop when your chest is parallel with the floor.
Supermans
Beginner
1
Lie face down on the floor with your arms fully extended in front of you.
2
Simultaneously raise your arms, legs and chest off of the floor and hold the position.
3
Slowly lower your arms, legs and chest back to the starting position. Repeat.
Bodyweight Superman Pull
Novice
1
Lie face down with arms extended straight in front of you.
2
Lift arms, chest, and legs off floor while squeezing glutes.
3
Pull elbows toward ribs, squeeze lats, then extend arms again.
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