Suspended Reverse Crunch

طريقة الأداء

1. 01Secure a set of suspension straps with the handles hanging about a foot off of the ground. Move yourself into a pushup plank position facing away from the rack.
2. 02Place your feet into the handles. You should maintain a straight posture, not allowing the hips to sag. This will be your starting position.
3. 03Begin the movement by flexing the knees and hips, drawing the knees to your torso. As you do so, anteriorly tilt your pelvis, allowing your spine to flex.
4. 04At the top of the controlled motion, return to the starting position.

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.