🏋️ Fit-AI 动作库

腰腹核心动作大全

共 169 个动作

3/4仰卧起坐3/4 sit-up 45°侧弯腰45° side bend 空中自行车air bike 交替脚跟触地alternate heel touchers 悬挂臂摆腿弯曲膝盖arm slingers hanging bent knee legs 悬挂臂摆腿伸直腿arm slingers hanging straight legs 手臂上举全身仰卧起坐（男性）arms overhead full sit-up (male)悬挂辅助抬膝assisted hanging knee raise 悬挂辅助抬膝加抛下assisted hanging knee raise with throw down 躺姿辅助抬腿侧抛下assisted lying leg raise with lateral throw down 辅助仰卧腿举抛下assisted lying leg raise with throw down 辅助动态俄罗斯转体assisted motion russian twist 辅助俯卧股四头肌拉伸assisted prone rectus femoris stretch 辅助仰卧起坐assisted sit-up 弹力带交替V字起band alternating v-up 弹力带辅助车轮滚动band assisted wheel rollerout 弹力带自行车卷腹band bicycle crunch 弹力带水平帕洛夫推举band horizontal pallof press 弹力带剪刀腿卷腹band jack knife sit-up 带子跪姿扭转卷腹band kneeling twisting crunch 带子仰卧直腿抬band lying straight leg raise 带子推举仰卧起坐band push sit-up 带子坐姿扭转band seated twist 弹力带站立卷腹band standing crunch 弹力带站立扭转卷腹band standing twisting crunch 弹力带V字起band v-up 弹力带垂直帕洛夫推举band vertical pallof press 杠铃卧推卷腹barbell press sit-up 杠铃滚动侧身barbell rollerout 从凳子上做的杠铃滚动侧身barbell rollerout from bench 坐姿杠铃转体barbell seated twist 杠铃侧弯V2barbell side bent v. 2 坐姿交替抬腿barbell sitted alternate leg raise 杠铃坐姿交替抬腿（女性）barbell sitted alternate leg raise (female)杠铃站立腹部滚轮barbell standing ab rollerout 杠铃站立转身barbell standing twist 体重倾斜侧平板支撑bodyweight incline side plank 倒立bottoms-up 桥式-山式攀爬（交叉身体）bridge - mountain climber (cross body)臀桥butt-ups 杠铃柔术翻cable judo flip 杠铃跪姿卷腹cable kneeling crunch 绳索反向卷腹cable reverse crunch 杠铃绳索俄罗斯转体（在平衡球上）cable russian twists (on stability ball)杠铃绳索坐姿卷腹cable seated crunch 杠铃绳索坐姿扭转cable seated twist 拉力器侧弯cable side bend 拉力器侧弯卷腹（波速球）cable side bend crunch (bosu ball)拉力器侧卷腹cable side crunch 拉力器站立卷腹cable standing crunch 拉力器站立卷腹（绳索附件）cable standing crunch (with rope attachment)拉力器站立提升cable standing lift 立式卷腹反向卷腹cable tuck reverse crunch 立式扭转cable twist 立式上下扭转cable twist (up-down)船式直腿抬升captains chair straight leg raise 茧式卷腹cocoons 螃蟹式扭转脚尖触地crab twist toe touch 侧腹卷腹cross body crunch 手举头顶卷腹crunch (hands overhead)平衡球卷腹crunch (on stability ball)平衡球直臂卷腹crunch (on stability ball, arms straight)地面卷腹crunch floor 卷腹curl-up 死虫式dead bug 斜板卷腹decline crunch 斜板仰卧起坐decline sit-up 哑铃侧弯dumbbell side bend 肘关节至膝盖elbow-to-knee 旗帜flag 屈膝仰卧起坐flexion leg sit up (bent knee)直臂仰卧起坐flexion leg sit up (straight arm)青蛙卷腹frog crunch 青蛙平板支撑frog planche 前水平支撑front lever 旋转前平板支撑front plank with twist 完整马耳他式full maltese 完整平板支撑full planche 猩猩颈gorilla chin 腹股沟卷腹groin crunch 男性半仰卧起坐half sit-up (male)悬挂腿臀桥hanging leg hip raise 悬挂腿举hanging leg raise 悬挂侧身膝举hanging oblique knee raise 悬挂鱼跃hanging pike 悬挂直腿臀桥hanging straight leg hip raise 悬挂直腿举hanging straight leg raise 悬挂直腿扭转臀桥hanging straight twisting leg hip raise 屈膝臀桥hip raise (bent knee)爬行虫inchworm 爬行虫变式inchworm v. 2 上斜腿举（腿伸直）incline leg hip raise (leg straight)上斜扭转仰卧起坐incline twisting sit-up 剪刀式仰卧起坐jackknife sit-up 简达仰卧起坐janda sit-up 壶铃高级风车kettlebell advanced windmill 壶铃弯曲推举kettlebell bent press 双头铃双风车kettlebell double windmill 头铃8字摆动kettlebell figure 8 壶铃风车kettlebell windmill 膝盖触碰卷腹knee touch crunch 跪姿平板支撑拍肩（男性）kneeling plank tap shoulder (male)地面单腿悬垂l-sit on floor 180度侧卧推举landmine 180 倾斜平板支撑lean planche 平躺腿拉leg pull in flat bench 杠杆式跪姿扭转lever kneeling twist 杠杆坐姿卷腹lever seated crunch 杠杆坐姿卷腹（胸部支撑）lever seated crunch (chest pad)杠杆坐姿卷腹变式lever seated crunch v. 2 杠杆坐姿腿举卷腹lever seated leg raise crunch 转身弓步lunge with twist 仰卧肘触膝lying elbow to knee 仰卧腿抬平板凳lying leg raise flat bench 仰卧腿臀抬起lying leg-hip raise 反向卷腹negative crunch 侧腹卷腹2oblique crunch v. 2 地面侧腹卷腹oblique crunches floor 单臂砸球（使用药球）one arm slam (with medicine ball)奥蒂斯上拉otis up 骨盆倾斜pelvic tilt 向后一步过头触达posterior step to overhead reach 马桶蹲potty squat 力量点平板支撑power point plank 囚犯式半仰卧起坐（男性）prisoner half sit-up (male)稳定球俯卧转体prone twist on stability ball 稳定球拉入pull-in (on stability ball)俯卧撑至侧板支撑push-up to side plank 四分之一仰卧起坐quarter sit-up 反向卷腹reverse crunch 反向平板腿抬reverse plank with leg lift 滚动身体锯roller body saw 滚动反向卷腹roller reverse crunch 俄罗斯转体russian twist 坐姿抬腿seated leg raise 坐姿侧腹壁屈（靠墙）seated side crunch (wall)肩触shoulder tap 侧桥V2side bridge v. 2 双杠侧卧side hip (on parallel bars)男性侧向脚尖触地side-to-side toe touch (male)卷腹2sit-up v. 2 胸部支撑卷腹sit-up with arms on chest 锤式划船sledge hammer 史密斯机臀桥smith hip raise 施法者spell caster 脊柱扭转spine twist 稳定球卷腹（双手背后全范围）stability ball crunch (full range hands behind head)站立轮式滚动standing wheel rollerout 马耳他式分腿straddle maltese 分腿支撑straddle planche 悬挂腹部下落suspended abdominal fallout 悬挂反向卷腹suspended reverse crunch 卷腹tuck crunch 扭转腿举twisted leg raise 女性扭转腿举twisted leg raise (female)地面V字坐v-sit on floor 双杠垂直腿举vertical leg raise (on parallel bars)负重卷腹weighted crunch 负重仰卧起坐（斜板）weighted decline sit-up 负重平板支撑weighted front plank 负重悬挂腿臀抬起weighted hanging leg-hip raise 负重头顶卷腹（在平衡球上）weighted overhead crunch (on stability ball)负重俄罗斯转体weighted russian twist 负重俄罗斯转体（腿抬起）weighted russian twist (legs up)加重俄式转体v. 2weighted russian twist v. 2 加重坐姿转体（在平衡球上）weighted seated twist (on stability ball)加重侧弯（在平衡球上）weighted side bend (on stability ball)车轮滚动wheel rollerout 风力冲刺wind sprints