Barbell Ab Rollout - On Knees

Abs

BarbelCompoundMahirLower B · Core

Seluruh rectus abdominis, kerja menahan

Membebani perut secara eksentrik lewat rentang gerak panjang, dan beban eksentrik salah satu pendorong hipertrofi terkuat. Berhenti sebelum pinggang melengkung.

3×8–12

set × rep

1

RIR

75d

istirahat

Otot yang kerja

ketuk nama otot buat sorot
Depan
Belakang

Perut menahan tubuh agar pinggang tidak melengkung sambil terulur panjang. Beban eksentrik pemicu hipertrofi paling kuat.

Cara melakukan

1

Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.

2

Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.

3

Slowly roll the barbell straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.

4

After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

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