← مكتبة التمارين
CC BY-SA 4.0 · Everkinetic (via wrkout/exercises.json, packaged by yuhonas/free-exercise-db)
البطنوزن الجسممبتدئ
Side Jackknife
الترجمة العربية تحت المراجعة
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.
