Iron Crosses (stretch)

طريقة الأداء

1. 01Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.
2. 02To begin, flex one knee and bring that leg across the back of your body, attempting to touch it to the ground near the opposite hand.
3. 03Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —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.
• —Adding weight before the movement pattern is clean.
• —Bouncing into the stretch instead of holding it.