基本信息
| 目标肌肉：腹肌 | 运动类型：力量 | 所用器械：绳索 |
| 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
Attach the rope attachment to the low pulley cable machine.
Lay down in front of the cable machine with your head about 2-3 feet from the bottom of the machine.
Your legs should be bent with feet around shoulder width apart.
Grasp the rope attachment with palms facing inward and pull up to the side of your head.
Crunch up until your shoulder blades are off the floor.
Pause, the lower back down. You should not lower all the way back down, but keep your upper shoulders off the floor throughout the set.
Hold at the mid point for a count of 2-3 seconds to add some real intensity to this exercise.
Always do the exercise slowly, never swinging yourself up as this could cause strainin your lower back.
