基本信息
| 目标肌肉：腹肌 | 运动类型：力量 | 所用器械：徒手/自体重 |
| 力学：孤立 | 发力类型：拉 | 经验水平：初学者 |
| 相关部位：没有 | ||
动作图解
目标肌肉群
Place a mat on the floor and get a heavy object to put your feet under (you can use your training partner, or a bench).
Sitin front of the bench and put your toes under the bottom.
Lay back onto the floor.
Holding your hands along side your head (just touch, don't grab behind the neck!), pull your elbows up towards your knees until they almost touch.
Lower back down without letting your upper back hit the floor.
Repeat for desired reps.
Do not lock your hands behind the back of your head. This can lead to back strain.
Do this exercise slowly for added intensity.
Hold a weighted plate against your chest for added intensity.
