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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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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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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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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Exercise details Target muscle: Erector Spinae Synergists: None (see Comments and tips) Mechanics: Isolation Force: Pull Starting position Sit in the back extension machine, with your back resting against the lever and your feet on one of the foot pads (foot placement is incorrect in illustration; awaiting correction). Adjust the lever so that it pushes your torso down and […]
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Exercise details Target muscles: Hamstrings, Erector Spinae Synergists: Gluteus Maximus, Adductor Magnus Mechanics: Compound Force: Pull Starting position Stand in the hyperextension bench with one leg. Make sure that your leg is hooked securely under the foot brace and that the front padding rests below your hips to allow your hips room to move. Cross […]
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Exercise details Target muscle: Rectus Abdominis Synergists: Obliques, Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Pectineus, Sartorius, Adductor Longus, Adductor Brevis Mechanics: Compound Force: Pull Starting position Lie supine (on your back) on a declined bench and hook your feet under the foot pads. Either extend your arms straight up into the air, cross them over […]
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