绳索跪姿腹收缩

动作介绍

基本信息

目标肌肉:腹肌 运动类型:力量 所用器械:绳索
力学:孤立 发力类型: 经验水平:初学者
相关部位:没有

动作图解

目标肌肉群

操作方法

    Attach the rope attachment to a high pulley cable and set the appropriate weight on the stack.

    Stand directly in front of the cable machine, facing away from it.

    Grasp the rope from behind your head with your palms facing inward and drop to your knees.

    Your buttocks should be resting on top of your feet. Keeping your elbows bent and hands at either head height or shoulder height, crunch down as far as possible.

    Pause, then slowly lower yourself back to the starting position.

Cable Crunch Tips:

    This exercise works best when done slowly with perfect form.

    Your buttocks should stay touching your heels at all times.

    Focus on crunching the abs in, not pivoting at the hips.

    As you increase weight it may be more comfortable to rest the rope on your shoulders.

    Don't choose a weight so heavy that your lower back handles most of the resistance.