Cable Crunch

Abs

KabelIsolasiPemulaLower A · Core

Rectus abdominis, fleksi tulang belakang berbeban

Perut butuh beban progresif seperti otot lain. Ini satu-satunya gerakan perut di program yang bebannya bisa dinaikkan tiap minggu.

3×10–15

set × rep

0

RIR

60d

istirahat

Otot yang kerja

ketuk nama otot buat sorot
Depan

Satu-satunya gerakan perut di program yang bebannya bisa dinaikkan tiap minggu.

Cara melakukan

1

Kneel below a high pulley that contains a rope attachment.

2

Grasp cable rope attachment and lower the rope until your hands are placed next to your face.

3

Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.

4

With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.

5

Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.

6

Repeat for the recommended amount of repetitions.

Progres

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