哑铃悬垂卷腹

动作介绍

基本信息

目标肌肉:腹肌 运动类型:力量 所用器械:哑铃
力学:复合 发力类型: 经验水平:经验丰富
相关部位:前臂

动作图解

目标肌肉群

操作方法

    The hanging knee raise focuses on the lower ab muscles. Grab a dumbbell and sit it upright at the bottom of a chin up bar (or any other suitable bar you can hang from).

    Facing away from the wall, grasp the bar by and put one foot on either side of the dumbbell to pick it up.

    Once you have the dumbbell secured, hang from the bar with the dumbbell slightly off the floor.

    Slowly raise your knees up as far as they will go.

    Pause, then slowly lower your knees back to the starting position.

    Don't let the dumbbell touch the floor at any point throughout the set!

Exercise Tips:

    You can use hooks orstraps to take some of the pressure off your forearms.

    This exercise is best performed slowly with very strict technique.

    Keep you upper body as still as possible, not allowing yourself to swing.Use your abs to move the weight, not momentum!

    Start with a very light weight. As your abs get stronger increase the amount of weight used.