仰卧，抬起头部和肩膀离开地面，手臂沿身体两侧伸直，悬停在地板上方。屈膝90度抬起双腿，胫骨与地板平行。保持此姿势，快速有节奏地上下画动双臂，做小幅度的轻拍动作——仿佛拍打空气——其他部位始终保持完全静止。经典的set为一百拍，这也是其名称的由来。
训练动作：腹肌（abs）、髋屈肌（hip flexors）
呼吸（Breathing）：用鼻吸气配合五次手臂拍击，呼气配合五次——这种节奏性呼吸本身就是训练的一半。
常见错误：让下背离开地板拱起，从肩膀发力让整个上半身随着节奏摆动，以及屏住呼吸而不是跟随节拍控制呼吸。
降低难度：头放在地上，或者保持双脚着地、膝盖弯曲——手臂拍击和收紧的腹肌依然能完成它们的工作。
增加难度：直腿伸直，降向 45 度角同时保持背部贴紧地面，或直接进入下一动作剪刀腿（scissors） or 卷腹踢腿（Crunch Kicks）.
Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for… Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for people of all fitness levels & goals around the world. Found Darebee some time years ago and used to just save the workouts and then forget about them somewhere in my documents & to do later lists 😅 but coming back to the site this year I loved the organised/simple layout & navigation of the site with full workout video at bottom to see proper form and notes to make things easier or harder depending on your fitness/energy aswell as an extensive exercise library with joint friendly alternatives. I found it much easier to track/check off completed workouts & days on program/plan on dashboard, was more likely to remember & do it + advanced filter made it quick to find a doable workout. As a tiny way to support this site I made account and use the site exclusively for exercises now, will look to donate when I can 🙏🏽 and would recommend it to all I talk to regarding fitness. Thank you Darebee team for the great job you've all done here and keep up the good work. Blessings to you all.
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I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes… I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes to complete a workout and how you can mix and match if you have a lot of energy or only repeat 3 times if you don’t feel like exercising. The website is awesome and I recommend it whenever I talk about fitness with other people. I cannot thank Darebee enough for how much this project has helped me in having a solid exercise routine and how to deal with exercise when tired, injured or when I don’t have much time.
