Kneeling Cable Crunch With Alternating Oblique Twists

طريقة الأداء

1. 01Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it.
2. 02Grab the rope with both hands and kneel approximately two feet back from the tower.
3. 03Position the rope behind your head with your hands by your ears.
4. 04Keep your hands in the same place, contract your abs and pull downward on the rope in a crunching movement until your elbows reach your knees.
5. 05Pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.
6. 06Repeat the same downward movement until you're halfway down, at which time you'll begin rotating one of your elbows to the opposite knee.
7. 07Again, pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.
8. 08Repeat the same movement as before, but alternate the other elbow to the opposite knee.
9. 09Continue this series of movements 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.