Felülés hasizomerősítőn
Curl the trunk under control so the abdominal muscles shorten without pulling on the neck. Main target: abdominals. Also working: hip flexors. Starting point: 3 × 10–15 repetitions.
Instructions
Setup
- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.
- For Felülés hasizomerősítőn, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Set the pelvis and ribs, support the head if needed and begin with the abdominal wall gently braced.
Execution
- Bring the lower ribs toward the pelvis, pause, then uncurl slowly without dropping the trunk.
Range, tempo and breathing
- Perform 3 × 10–15 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- Do not pull the head, use momentum or turn the movement into a hip swing. Shorten the range and slow down.
Regression and progression
- Use more support, a shorter lever or a smaller pain-free range.
- Increase the lever or range first; add external load only after every repetition stays controlled.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your abs is recovered.