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Cách thực hiện
- Lift both legs straight up towards the ceiling so they're perpendicular to your body, keeping them together and fully extended.
- Engage your core muscles and lift your hips off the floor in a small, controlled movement, pushing your feet up towards the ceiling.
- Lower your hips back down to just above the floor, keeping your legs and core engaged.
- Repeat these steps for the desired number of repetitions, ensuring to maintain control and precision throughout the movement.
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Về bài tập này
Pulse-ups are an effective core strengthening exercise that primarily targets the lower abs, but also engages the upper abs and hip flexors. This exercise is suitable for individuals at all fitness levels, from beginners to advanced, as it can be easily modified to match one's ability. People would want to incorporate pulse-ups into their workout routine to improve core strength, enhance balance and stability, and contribute to a well-defined abdominal region.
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Mẹo kỹ thuật
The pulse-up is a core exercise, so it is crucial to engage your core muscles throughout the entire movement. This means you should be pulling your belly button towards your spine, and keeping your abs contracted. A common mistake is to rely too much on the momentum or to use the lower back or neck to perform the movement, which can lead to injuries.
Pulse-ups should be performed in a controlled manner. This means you should be lifting and lowering your hips slowly, without any jerky movements.
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