بطن · جهاز

Assisted Hanging Knee Raise

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 muscles and lift your knees towards your chest, bending at the hips and knees.
3. ٣Pause for a moment at the top of the movement, squeezing your abs.
4. ٤Slowly lower your legs back down to the starting position.
5. ٥Repeat for the desired number of repetitions.