腹肌 腰腹核心 辅助器械 #0010
Assisted Hanging Knee Raise With Throw Down
动作演示
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动作速览
- 目标肌肉
- 腹肌
- 身体部位
- 腰腹核心
- 所需器械
- 辅助器械
- 主要协同肌
- 髋屈肌
协同肌群
髋屈肌 下背部
动作步骤
- 1
悬挂在引体向上杆上，双臂完全伸展，手掌背向自己。
- 2
收紧核心并将膝盖抬向胸部，保持双腿并拢。
- 3
一旦你的膝盖与胸部齐平，爆发性地将你的双腿向地面扔去，将它们完全伸展。
- 4
让双腿向后摆动并重复该动作达到所需的重复次数。
English instructions（英文原版步骤）
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your knees towards your chest, keeping your legs together.
- Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.
- Allow your legs to swing back up and repeat the movement for the desired number of repetitions.
