1.
Remember to keep a straight back throughout this exercise.
2. It is best not to go over the 20kg weight with this
movement due to it damaging your lower back. 3. If
at any point you feel your back rounding and not able to support
the weight, stop the move immediately. 4. Keep your legs
slightly bent but stiff throughout the move until the bar reaches
the upper thigh area then straighten your legs. 5. When
you lift the barbell make sure it is done slowly and with high
control. 6. Keep the head in a slightly raised position. |
1.
Find a mat and lie face down outstretched with your hands by the
side of your head. 2. Keep your legs straight and your
feet together with the toes resting on the mat. 3.
Use your abdominal wall muscles by tensing them throughout the
move. 4. Using a slow and controlled movement, raise
the upper part of your body off of the mat. |
1.
Lie face down on a bench with your upper body hanging off the
end of the bench. 2. You will need a partner to hold
your legs or have your legs strapped to the bench. 3.
You may have to move around till you find a comfortable position
so that your groin area isn't uncomfortable. 4. It
is very important that you know for sure that the bench will not
topple over when you are doing the move. |
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7.
When bringing the barbell up make sure it is kept close to the
legs on the way up. This will stop unnecessary stress on the lower
back. 8. In the final part of the move make sure
your shoulders are pulled back, this will decrease the possibility
of injury. 9. Stop the move immediately if you cannot
stop your shoulders rounding. 10. Lower the barbell in
a slow and controlled manner and bend your knees but keep them
stiff as soon as you descend. 11. Do not round your
shoulders as you descend. 12. Look forward and keep your
back straight. |
5.
Do not raise yourself too high causing unnecessary strain on the
back. 6. Look down at the mat and steady yourself
by pushing your hips down onto the mat. 7. Hold the
move for the count of two then return to the previous position.
8. Repeat. |
5. When
you are ready to do the move fold your arms in front of your chest.
6. Then bring your body up till it is in line with the
rest of your body. 7. Hold the position for the count of
one, then slowly return to the previous position. 8.
Keep your back straight throughout the exercise. 9.
Do not attempt this move if you have a weak back. 10.
It is safer to build up your back by starting on the back raise
and when you have built up adequate strength move to the back
extension if necessary. |
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