بطن بالكيبل

طريقة الأداء

1. 01Kneel below a high pulley that contains a rope attachment.
2. 02Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
3. 03Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
4. 04With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
5. 05Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
6. 06Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.