FAQ Użytkownicy Grupy Galerie Rejestracja Zaloguj
Profil Zaloguj się, by sprawdzić wiadomości Szukaj

ajf 5 Advanced Core Strength Movements As we b ajf

 
Napisz nowy temat   Odpowiedz do tematu    Forum Strona Główna -> Dzielnica Niższa (południowa)
Autor Wiadomość
xiap0zbc2rn




Dołączył: 28 Mar 2011
Posty: 19
Przeczytał: 0 tematów

Ostrzeżeń: 0/3
Skąd: England

PostWysłany: Czw 11:09, 07 Kwi 2011    Temat postu: ajf 5 Advanced Core Strength Movements As we b ajf

"It is possible to fail in many to succeed is possible only in one way." -Arestotle
3. Hold resistance for 5 to 10 seconds and release.
Note: This can be done with both legs simultaneously.
Read on
The Best Core Exercises
Using Your Home Gym
Integrating Core Exercises Into Your Workouts
4. After 5 to 10 repetitions repeat sequence on left leg.
2. Straighten leg [link widoczny dla zalogowanych], keeping abs tight and hold 5 to 10 seconds.
1. While standing straight up with hands overhead.
2. Place hands behind head and lift head and upper torso.
1. Lying on side, with elbow touching floor.
3. Repeat for 15 to 25 repetitions per side.
Straight Leg Raise
3. Lower hips to floor and repeat for 10 to 12 repetitions.
Unilateral Isometric Hip Flexion
Note: This exercise may be done by raising legs alternately.
Jack Knife Sit-up
3. After 5 to 10 repetitions repeat sequence on opposite leg.
3. Lower legs and body back to floor and repeat for 10 to 15 repetitions.
1. Laying on your back, with knees bent feet flat on floor.
Until next week:
Note: Be sure to keep shoulders perpendicular to floor.
Note: Keep head and torso up and lower back flat to floor.
1. Lying on floor with arms at sides.
4. Turn to other side and repeat sequence.
1. Lying on back, legs bent feet off the floor and hands behind head.
1. Lying on back with legs straight up and heels touching.
3. Repeat for 10 to 12 repetitions and then do the same on left side.
Standing Lateral Bends
Side Bends
4. Inhale as you return legs to starting position.
2. Lift hips until body is straight line from shoulders to feet
Lower Lift
Last week's article looked at beginning core exercises [link widoczny dla zalogowanych], today we're going to look at movements for the more advanced exerciser. Let's get right to it, shall we.
Note: remember to keep back flat to floor.
Crisscross
3. Exhale as you lower legs to 45 degrees.
1. Lying on your back with knees bent and feet off floor.
2. With abs tightened [link widoczny dla zalogowanych], simultaneously raise upper body and legs attempting to touch feet.
2. Straighten arms and place them on right knee, resist knee with arms.
2. Bend from waist to right side (gently) and back to start position.
2. Lift upper torso and twist alternately left elbow to right knee and right elbow to left knee.


Post został pochwalony 0 razy
Powrót do góry
Zobacz profil autora
Wyświetl posty z ostatnich:   
Napisz nowy temat   Odpowiedz do tematu    Forum Strona Główna -> Dzielnica Niższa (południowa) Wszystkie czasy w strefie EET (Europa)
Strona 1 z 1

 
Skocz do:  
Możesz pisać nowe tematy
Możesz odpowiadać w tematach
Nie możesz zmieniać swoich postów
Nie możesz usuwać swoich postów
Nie możesz głosować w ankietach


fora.pl - załóż własne forum dyskusyjne za darmo

Elveron phpBB theme/template by Ulf Frisk and Michael Schaeffer
Copyright Š Ulf Frisk, Michael Schaeffer 2004


Powered by phpBB © 2001, 2002 phpBB Group
Regulamin