exercise.id: 0010 Equipo: assisted

assisted hanging knee raise with throw down

exercise.body_part: waist exercise.target: abs Grupo: hip flexors

exercise.synergist:

hip flexors lower back

exercise.instructions.title exercise.instructions.subtitle

Korean

턱걸이 바에 팔을 완전히 펴고 손바닥이 앞을 향하도록 매달립니다. 복근을 긴장시키고 무릎을 가슴 쪽으로 올리되 다리를 모은 상태로 유지합니다. 무릎이 가슴 높이에 도달하면 폭발적으로 다리를 바닥 쪽으로 던지며 완전히 펼칩니다. 다리가 자연스럽게 위로 흔들려 올라오게 하고 동작을 반복합니다.

🇬🇧 English (Fallback)

Hang from a pull-up bar with your arms fully extended and your palms facing away from you. Engage your core and lift your knees towards your chest, keeping your legs together. Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully. Allow your legs to swing back up and repeat the movement for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 assisted hanging knee raise with throw down exercise.cta.desc2

exercise.cta.button