Hanging Pike

Abs

Berat badanCompoundMahir

Otot yang kerja

ketuk nama otot buat sorot
Depan

Pemetaan umum dari kelompok otot. Gerakan inti program punya rincian per kepala otot.

Cara melakukan

1

Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.

2

Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position.

3

Pull your legs up as you exhale until you almost touch your shins with the bar above you. Tip: Try to straighten your legs as much as possible while at the top.

4

Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.

5

Repeat for the recommended amount of repetitions.

Progres

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