Τοποθέτησε τα πόδια σου πάνω σε μια μπάλα γυμναστικής και το σώμα σου σε μια ευθεία με τα χέρια σου τεντωμένα μπροστά σου να ακουμπάνε στο έδαφος, σαν σε θέση για pus ups ( Α ). Σφίξε τους κοιλιακούς σου και τους ραχιαίους σου και κύλισε την μπάλα γυμναστικής προς το μέρος σου, πιέζοντας την […]
Read More
Exercise details Target muscles: Hamstrings, Internal and External Obliques Synergists: Gluteus Maximus, Adductor Magnus Mechanics: Isolation Force: Pull Starting position Stand in the hyperextension bench with your thighs resting on the front pad. The pad must be below your hips so that your hips are free to move. Cross your hands over your chest, or […]
Read MoreExercise details Target muscles: Internal and External Obliques Synergists: Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis Mechanics: Isolation Force: Pull Starting position Lie on your side on a stability ball. The ball should be under your lower waist and hip. Allow your upper body to bend over the surface of the ball. Extend your […]
Read More
Exercise details Target muscle: Triceps Brachii Synergists: Sternal (Lower) Pectoralis Major, Clavicular (Upper) Pectoralis Major, Anterior Deltoid Mechanics: Compound Force: Push Starting position Get on all fours with your hands positioned either directly under your shoulders or closer together. Extend your feet backward and straighten your body. Execution Keeping your body straight and your elbows […]
Read MoreExercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii, Serratus Anterior Dynamic stabilizer: Biceps Brachii (short head only) Important stabilizers: Internal and External Obliques, Rectus Abdominis Mechanics: Compound Force: Push Starting position Get on your hands and knees, with your hands positioned a little wider than shoulder-width […]
Read MoreExercise details Target muscles: Internal and External Obliques Synergists: Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis (all deep core muscles) Mechanics: Isolation Force: Pull Starting position Stand holding a dumbbell by your side, with your elbow very slightly bent. You can place your free hand behind your head (as in the illustration), on your […]
Read More
