بطن · جهاز

Assisted Hanging Knee Raise With Throw Down

العضلة الأساسية

بطن

بتشتغل كمان

قابضة الحوض

تلعبها إزاي

1. ١Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
2. ٢Engage your core and lift your knees towards your chest, keeping your legs together.
3. ٣Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.
4. ٤Allow your legs to swing back up and repeat the movement for the desired number of repetitions.