Crunch (hands overhead)
To do this crunch, lie flat on your back with your knees propped up. If you want more resistance you can keep your legs straight out. Your arms should be above your head. Clasp them together. Using your core muscles, lift the upper part of your body. Make sure not to strain your neck. Repeat […]
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Kneeling cable crunch
Exercise details Target muscle: Rectus abdominis Synergists: Obliques Mechanics: Isolation Force: Pull Starting position Kneel in front of a high pulley. Grasp one end of the rope attachment in each hand and place your wrists against the sides of your head. Lower your torso by flexing your hips, but allow the weight of the rope to lift your upper […]
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Crunch Floor
Ξαπλώστε στο έδαφος, λυγίστε τα πόδια σας και ανοίξτε τα ελαφρώς μέχρι το άνοιγμα των ώμων. Φροντίστε τα πέλματά σας να ακουμπούν πλήρως στο έδαφος. Τοποθετείστε τα χέρια στο πλάι του κεφαλιού ή πάνω στο στήθος. Φροντίστε να ακουμπά όλη η μέση στο έδαφος. Πιέστε ελαφρά τους γλουτούς σας στο έδαφος και σφίξτε τους κοιλιακούς […]
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Isometric wiper
Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii, Biceps Brachii, Brachialis, Brachioradialis Mechanics: Compound Force: Push Starting position Get on your hands and knees, with your hands positioned wider than shoulder width apart. Extend your feet backward, and straighten your body so that you are supporting your bodyweight on your […]
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Frog crunch
Exercise details Target muscle: Rectus Abdominis Synergists: Internal and External Obliques Mechanics: Isolation Force: Pull Starting position Lie supine (on your back) on the floor with your hands either lightly behind your head, touching your temple, crossed over your chest or resting on your abdomen. Flex your knees and position the soles of your feet together so that your […]
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