Kneeling Cable Crunch🔹
Автор: Bhardwaj Pumped & Proud Club
Загружено: 2026-01-16
Просмотров: 344
Описание:
Kneeling Cable Crunch
🔹 Target Muscles
• Primary: Rectus abdominis (six-pack)
• Secondary: Obliques, transverse abdominis
• Stabilizers: Hip flexors, lower back (isometric)
🔹 How to Perform the Exercise
1. Set a cable machine to a high pulley and attach a rope handle.
2. Kneel on the floor facing away from the machine.
3. Hold the rope behind your head, elbows pointing down.
4. Keep hips fixed and contract your abs to crunch forward, bringing chest toward knees.
5. Pause briefly at the bottom while squeezing your core.
6. Slowly return to the upright kneeling position under control.
7. Repeat.
🔹 Reps & Sets
• Hypertrophy: 3–4 sets × 10–15 reps
• Strength: 4–5 sets × 6–10 reps (heavier weight)
• Endurance/Core stability: 2–3 sets × 15–20 reps
🔹 Common Mistakes to Avoid
• Pulling with arms instead of abs
• Rounding or jerking the lower back
• Using too much weight
• Letting hips shift backward
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