Cable Reverse Crunch

طريقة الأداء

1. 01Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it.
2. 02Sit down with your feet toward the pulley and attach the cable to your ankles.
3. 03Lie down, elevate your legs and bend your knees at a 90-degree angle. Your legs and the cable should be aligned. If not, adjust the pulley up or down until they are.
4. 04With your hands behind your head, bring your knees inward to your torso and elevate your hips off the floor.
5. 05Pause for a moment and in a slow and controlled manner drop your hips and bring your legs back to the starting 90-degree angle. You should still have tension on your abs in the resting position.
6. 06Repeat the same movement to failure.

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.