Flat Bench Leg Pull-In

Орчуулга хараахан бэлэн болоогүй. Англи хэл дээрх заавар:

1. 1Lie on an exercise mat or a flat bench with your legs off the end.
2. 2Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
3. 3Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
4. 4As you breathe in, slowly return to the starting position.
5. 5Repeat for the recommended amount of repetitions.