Assisted Hanging Knee Raise

abswaistassisted

Matutunan kung paano gawin ang Assisted Hanging Knee Raise nang may tamang form at technique. Ang assisted exercise na ito ay pangunahing nagta-target sa iyong Abs, na may secondary emphasis sa Hip Flexors.

Assisted Hanging Knee Raise exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Assisted Hanging Knee Raise

Sundin ang mga hakbang na ito para maisagawa ang Assisted Hanging Knee Raise nang may tamang form:

  1. 1Mag-hang mula sa isang pull-up bar na ang iyong mga braso ay ganap na naka-extend at ang iyong mga palad ay nakaharap palayo sa iyo.
  2. 2I-engage ang iyong core muscles at itaas ang iyong mga tuhod patungo sa iyong dibdib, yumuko sa mga balakang at tuhod.
  3. 3Huminto sandali sa itaas ng galaw, pinipiga ang iyong abs.
  4. 4Dahan-dahang ibaba ang iyong mga binti pabalik sa simula.
  5. 5Ulitin para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Assisted Hanging Knee Raise

Primary

abs

Secondary

hip flexors

Exercise Details

Equipment
assisted
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 Assisted Hanging Knee Raise?

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 Assisted Hanging Knee Raise?

Ang Assisted Hanging Knee Raise ay pangunahing nagta-target sa iyong Abs. Ang mga secondary muscles na ginagamit ay kabilang ang Hip Flexors. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong waist.

Anong equipment ang kailangan ko para sa Assisted Hanging Knee Raise?

Ang Assisted Hanging Knee Raise ay nangangailangan ng assisted. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Assisted Hanging Knee Raise nang may tamang form?

Simulan sa pamamagitan ng Mag-hang mula sa isang pull-up bar na ang iyong mga braso ay ganap na naka-extend at ang iyong mga palad ay nakaharap palayo sa iyo. I-engage ang iyong core muscles at itaas ang iyong mga tuhod patungo sa iyong dibdib, yumuko sa mga balakang at tuhod. Huminto sandali sa itaas ng galaw, pinipiga ang iyong abs. 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 Assisted Hanging Knee Raise?

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 Assisted Hanging Knee Raise?

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 Assisted Hanging Knee Raise best for?

The Assisted Hanging Knee Raise 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 Assisted Hanging Knee Raise sa Cora

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