Hanging Leg Raise

Abs

Berat badanIsolasiMahirLower A · Core

Perut bawah

EMG menempatkan vertical leg raise di aktivasi perut bawah tertinggi. Turunkan terkontrol, jangan mengayun.

3×8–15

set × rep

1

RIR

60d

istirahat

Otot yang kerja

ketuk nama otot buat sorot
Depan

Panggul yang digulung ke atas memuat serat perut bawah, bagian yang tidak kena dari crunch biasa.

Cara melakukan

1

Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.

2

Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.

3

Go back slowly to the starting position as you breathe in.

4

Repeat for the recommended amount of repetitions.

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