背部平躺，双腿伸直，双臂贴身放置，手掌朝下，头部和肩胛骨略微抬起。保持双腿伸直并拢，抬起至约 45 度，然后放下至脚跟刚好悬停在地面上方——再次抬起，不要触地。下背部是裁判：整个 rep 过程中它必须始终贴贴地面，如果开始弓起，说明你的腿放得太低，超出当前能力了。
训练动作：腹肌（abs）、髋屈肌（hip flexors）、股四头肌（quads）
呼吸（Breathing）抬腿时呼气，降低腿时吸气。
常见错误：下放过程中让下背离开地面弓起，利用重力直接放腿而非主动控制下放，随着组数进行膝盖弯曲越来越多。
降低难度（Make Easier）膝盖微屈，缩短活动范围，或者将双手滑到髋部下方——或者通过以下动作进行热身：反向卷腹（Reverse Crunches） and 交替抬腿（flutter kicks）.
难度升级：下放速度放慢至三个计数，保持悬停时间更久，或者继续进行剪刀腿（scissors） or 臀桥顶起（Butt-Ups）.
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.
One of my FAVORITE websites EVER!!! I think this site has elite ball knowledge and it's 100% in my favorites right now.
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.
