Дүүжингэн хөл өргөх

Орчуулга хараахан бэлэн болоогүй. Англи хэл дээрх заавар:

1. 1Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
2. 2Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
3. 3Go back slowly to the starting position as you breathe in.
4. 4Repeat for the recommended amount of repetitions.