CinturaSem equipamentoIniciante

Spider Crawl

Hold a prone position on hands and toes with arms bent to 90 degrees. Rotate one leg out and drive the knee as far forward toward the elbow as you can.

Dificuldade: Iniciante
Tipo: Força
Mecânica: Composto
Força: Puxar
Músculos: 6

Sequência

01 · setup
Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
02 · knee drive
Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
03 · switch sides
Return this leg to the starting position and repeat on the opposite side.

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