Alternate Heel Touchers

abswaistbody weight

Matutunan kung paano gawin ang Alternate Heel Touchers nang may tamang form at technique. Ang body weight exercise na ito ay pangunahing nagta-target sa iyong Abs, na may secondary emphasis sa Obliques.

Alternate Heel Touchers exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Alternate Heel Touchers

Sundin ang mga hakbang na ito para maisagawa ang Alternate Heel Touchers nang may tamang form:

  1. 1Humiga nang flat sa likod na may mga tuhod nakatekuk at mga paa flat sa lupa.
  2. 2I-extend ang mga braso nang diretso sa magkabilang gilid, parallel sa lupa.
  3. 3Habang naka-engage ang abs, itaas ang mga balikat mula sa lupa at abutin ang kanang kamay patungo sa kanang sakong.
  4. 4Bumalik sa simula at ulitin sa kaliwa, inaabot ang kaliwang kamay patungo sa kaliwang sakong.
  5. 5Magpatuloy na mag-alternate ng gilid para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Alternate Heel Touchers

Primary

abs

Secondary

obliques

Exercise Details

Equipment
body weight
Body Part
waist
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Alternate Heel Touchers?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

F

Full Body

Any session

B

Bro Split

Abs/Core Day

Training Day Types:core

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Alternate Heel Touchers?

Ang Alternate Heel Touchers ay pangunahing nagta-target sa iyong Abs. Ang mga secondary muscles na ginagamit ay kabilang ang Obliques. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong waist.

Kailangan ba ng equipment para sa Alternate Heel Touchers?

Hindi. Ang Alternate Heel Touchers ay isang bodyweight exercise na hindi nangangailangan ng equipment. Maaari mo itong gawin kahit saan na may sapat na espasyo.

Paano ko maisasagawa ang Alternate Heel Touchers nang may tamang form?

Simulan sa pamamagitan ng Humiga nang flat sa likod na may mga tuhod nakatekuk at mga paa flat sa lupa. I-extend ang mga braso nang diretso sa magkabilang gilid, parallel sa lupa. Habang naka-engage ang abs, itaas ang mga balikat mula sa lupa at abutin ang kanang kamay patungo sa kanang sakong. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Alternate Heel Touchers?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Alternate Heel Touchers?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Alternate Heel Touchers best for?

The Alternate Heel Touchers fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.

I-track ang Alternate Heel Touchers sa Cora

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