Seated Knee Tucks
Seated knee tucks er en kropsvægtsøvelse, der fokuserer på mavemusklerne fra en siddende position på en bænk. Ved at trække knæene mod brystet, mens fødderne holdes løftet, udfordres de nedre mavemuskler og hoftebøjere.
Sådan gør du
- Sid på kanten af en bænk, hold fast i siderne med hænderne for støtte, og stræk benene ud foran dig.
- Læn dig en smule tilbage og løft fødderne fra gulvet.
- Træk knæene mod brystet ved at spænde i mavemusklerne.
- Hold en pause i toppen, og stræk derefter benene ud igen uden at lade fødderne røre gulvet.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Sit tall on the bench edge and grip the sides firmly for support.
- Lean your torso back slightly while keeping your spine straight and chest open.
- Draw your knees toward your chest smoothly using your abdominal muscles.
- Pause briefly at the top squeeze, then extend your legs back out slowly.
Vejrtrækning: Exhale as you draw your knees in toward your chest, and inhale as you extend your legs back out.
Almindelige fejl
- Rounding the lower back, which puts unnecessary stress on the spine instead of working the abs.
- Relying on momentum to swing the legs, which reduces the work done by the abdominal muscles.
- Resting the feet completely on the floor between reps, which relieves tension from the core too early.
Aktiverede muskler
Primære: mavemuskler. Sekundære: hoftebøjere, skrå mavemuskler.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10 reps, rest 45–60 seconds
Tab dig
3 sets × 12–15 reps, rest 45 seconds
Opbyg muskelmasse
3 sets × 10–12 reps, rest 60 seconds
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Alternativer
Pas på, hvis…
- If you feel lower back discomfort during the movement, ease off or choose a gentler option like seated knee-to-chest crunches.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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What should I do if I feel this exercise in my hip flexors instead of my abs?
That is very common for beginners. Focus on tucking your pelvis slightly and curling your chest toward your knees rather than just lifting your legs.
Do I need a special bench to do seated knee tucks?
No, any stable flat bench, sturdy chair, or the edge of a firm bed will work just fine as long as you can sit securely and grip the edges.
How many times a week should I do seated knee tucks?
You can safely include core exercises like this 2 to 3 times per week, making sure to give your body at least a day of rest in between.