练习动作库

How to do: The Swan

主要肌肉群: Lower Back, Rhomboids, Back Extensors

次要肌肉群: Triceps, Biceps

所需設備: Exercise Mat

类别: Pilates, Bodyweight

描述

Start lying with your face down, legs together and hands beside your shoulders. Press up on your palms to create a 90 degree angle at your elbows and lengthen your spine forward.

观看和学习

每个 Workout Trainer 练习包括

✓ 跟随视频、照片和音频提示

✓ 将此练习添加到您自己的锻炼中

✓ 智能手表/蓝牙心率监测器的心率统计

从 Google Play 下载 Workout Trainer。

步骤

How to do: The Swan - Step 1

How to do: The Swan - Step 2

How to do: The Swan - Step 3

How to do: The Swan - Step 4

类似的练习

Shoulder Stand

Shoulder Stand

Prone Rocker

Prone Rocker

Teasers

Teasers

Lying Supermans

Lying Supermans

Basic Move

Basic Move

Plow Pose

Plow Pose

同一类别的练习

Run at a Steady Pace

Run at a Steady Pace

Standing Backbending Stretch

Standing Backbending Stretch

Side Lunge with Twist

Side Lunge with Twist

Right Tricep Stretch with Bind

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Left Tricep Stretch with Bind

Left Tricep Stretch with Bind

Single Arm Tricep Push-Ups

Single Arm Tricep Push-Ups

锻炼相同肌肉的练习

Good Morning Medicine Ball Catches

Good Morning Medicine Ball Catches

Push-Ups on BOSU

Push-Ups on BOSU

Right Bird of Paradise Sequence

Right Bird of Paradise Sequence

Modified Vinyasa

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Standing Chest Stretch

Standing Chest Stretch

Double Medicine Ball Push-Ups

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使用相同的设备进行练习

Left Eight-Angle Pose

Left Eight-Angle Pose

Sage Pose

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Heron Pose

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Eagle Pose

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Left Side Crane

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Side Stretch with Reverse Prayer

Side Stretch with Reverse Prayer