Core Exercise: Knee to Chest

TRANSKRIP
Begin by drawing your core in.
Raise each leg to approximately 90 degrees of hip flexion.
Hold it for three seconds before returning it to the ground.
One repetition includes raising and lowering each leg one time.
Complete three sets of 10 to 15 repetitions of this exercise.
Keep in mind the core should remain tight and engaged throughout the movement of each leg.
If you experience any discomfort in the back with this exercise,
you may discontinue or preferably stay in the zone or range of motion that is comfortable and doesn’t cause discomfort.

TERJEMAHAN
Begin by drawing your core in.
Mulailah dengan menarik otot intimu ke dalam.

Raise each leg to approximately 90 degrees of hip flexion.
Angkat tiap kaki ke sekitar 90 derajat terhadap lengkungan panggul.

Hold it for three seconds before returning it to the ground.
Tahan selama tiga detik sebelum turun ke lantai.

One repetition includes raising and lowering each leg one time.
Satu pengulangan termasuk mengangkat dan menurunkan masing-masing kaki satu kali.

Complete three sets of 10 to 15 repetitions of this exercise.
Selesaikan tiga set 10 hingga 15 pengulangan.

Keep in mind the core should remain tight and engaged throughout the movement of each leg.
Perhatikan otot inti harus tetap kencang dan aktif selama pergerakan tiap kaki.

If you experience any discomfort in the back with this exercise,
Kalau kamu mengalami ketidaknyamanan di punggung dengan latihan ini,

you may discontinue or preferably stay in the zone or range of motion that is comfortable and doesn’t cause discomfort.
kamu bisa berhenti atau mungkin tetap di zona atau batas gerakan yang nyaman dan tidak menimbulkan ketidaknyamanan.