Évaluations - 3, GPA: 3.7 ( )

Fabricant : Reebok Fitness Taille : 850.52 kb Nom Fichier : 9dee1d46-2bfd-4ec1-b149-e6e29e7bcd61.pdf Langue d'enseignement:

Perform 10 to 15 repetitions. 5a 5b 4 Advanced Exercises.Cont.Intermediate Exercises.Cont. 6. Raised-knee Oblique Crunch This exercise focuses on the oblique abdominals. Bend your knees, lay them to one side, and hold your legs just off the floor. Curl up to about a 45. angle, then return to the starting position. Hold your legs stationary throughout the exercise. Complete 5 to 7 repetitions, change your knees to the opposite side, and then perform another 5 to 7 repetitions. 6 Advanced Exercises The following exercises are designed to further improve your strength, tone, and flexibility. Remember to stretch for a few minutes before you begin. 7. OLO-Crunch This exercise is for the upper abdominals. Straighten your legs and raise them as shown. Curl up to about a 45. angle, and then lower yourself to the starting position. Keep your legs raised throughout the exercise. Complete 10 to 15 repetitions. 7 8. Advanced Raised-knee Crunch This exercise focuses on the lower abdominals. Straighten your legs and hold them just off the floor as shown in photograph 8a. Curl up to about a 45. angle, bringing your knees toward your chest as shown in photograph 8b; then return to the starting position. Complete 10 to 15 repetitions. 8a 8b 9. Advanced Oblique Leg Crunch This exercise targets the oblique abdominals. Straighten your legs and hold them just off the floor as shown in photograph 9a. Curl up to about a 45. angle, bending your knees and bringing them to the side as shown in photograph 9b; then return to the starting position. Complete 10 to 15 repetitions, alternating sides with each repetition. 9a 9b 5 Expert Exercises Expert Exercises.Cont. The expert exercises should be done only after you can comfortably perform the advanced exercises. 10. Bicycle Ab Crunch This exercise focuses on the lower abdominals. Straighten your legs and hold them just off the floor as shown in photograph 10a. Curl up to about a 45. angle, bending one knee and raising it as shown in photograph 10b; then return to the 10a 10b starting position. Complete 10 to 15 repetitions, alternating legs with each repetition. 11. Jackknife This exercise targets the lower abdominals. Straighten your legs and hold them just off the floor as shown in photograph 11a. Curl up to about a 45. angle, raising both legs as shown in photograph 11b; then return to the starting position. Complete 10 to 15 repetitions. 11a 11b 12. Reverse Trunk This exercise focuses on the oblique abdominals. Straighten your legs and raise them as shown in photograph 12a. Curl up to about a 45. angle. This is the starting position. Lower your legs to the side as shown in photograph 12b; then return to the starting position. Complete 10 to 15 repetitions, alternating sides with each repetition. 12a 12b 13. Scissors This exercise focuses on the upper and lower abdominals. Hold your legs in the position shown in photograph 13a. Curl up to about a 45. angle. This is the starting position. Cross your ankles as shown in phot...

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