腹肌 腰腹核心 辅助器械 #0011
Assisted Hanging Knee Raise
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
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
调动你的核心肌肉，将膝盖抬向胸部，弯曲臀部和膝盖。
- 3
在动作的最高点暂停片刻，挤压腹肌。
- 4
慢慢地将双腿放回起始位置。
- 5
重复所需的重复次数。
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 muscles and lift your knees towards your chest, bending at the hips and knees.
- Pause for a moment at the top of the movement, squeezing your abs.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
