KNEE RAISES CRUNCH ON
PARALLEL FRAMES
PRIMARY TARGET : ABS MUSCLES
OTHER MUSCLES : NIL
1.
Position yourself on the captain’s
chair or vertical leg raise bench and grip the handholds while pressing your
back against the padded back of the chair.
2.
In the above position, your elbows
are bent at 90 degree angle and legs are fully extended.
3.
Ensure that, even when your legs are
extended to its maximum length, still your feet don’t touch the ground as shown
above.
4.
Now, while exhaling, slowly role up and lift your
legs until your thighs become parallel to the ground.
5. Pause for a second in this position
and Feel the stretching in your abdominal muscles.
6. Come back to the starting position,
as you inhale.
7. Repeat as many times as recommended.
TIPS:
Ø During the exercise, keep your neck straight
and torso pressed with the back pad arrangement.
Ø For the sake of variation, you can do
this exercise by holding a weight belt on your waist or simply you can do this
exercise on a chin-up bar.
Ø Try to avoid/minimize the use of body
momentum.
Ø Make a full control on your body
during the exercise.
Ø Pace, while doing the exercise must
be slow or medium.
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