Gorilla Chin/Crunch

Dominada con Crunch

intermediatebody onlyVertical Pullcompound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

abdominalsbicepslats

Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
Slowly start to inhale as you return to the starting position.
Repeat for the recommended amount of repetitions.

Cuélgate de una barra de dominadas con agarre supino (palmas hacia ti) ligeramente más ancho que los hombros.
Flexiona las rodillas a 90 grados con las pantorrillas paralelas al suelo y los muslos perpendiculares. Esta será tu posición inicial.
Exhalando, sube mientras llevas las rodillas al pecho simultáneamente. Detente cuando la nariz esté al nivel de la barra, coincidiendo con el final del crunch.
Inhala mientras regresas a la posición inicial.
Repite las repeticiones recomendadas.