|
CLICK
FOR THE BASIC MOVE |
abdominal
crunch |
|
squat
quadriceps, thigh adductors, glutes and erectors |
1.
Lie on your back with your legs bent up and your feet
flat on the floor. 2. Place your hands at
the side of your head not right behind it or for
a harder pull on the abs cross your arms over your chest
with your finger tips touching the opposite shoulder. |
|
bench
press
pectorals, deltoids, triceps |
|
bent
over rows
laterals, upper back, biceps, brachialis, rear deltoids |
|
shoulder
press
triceps, deltoids and trapezium |
|
calf
raise
calf muscles and lower leg |
3.
Don't use your hands to help you lift up. 4.
Keep the main trunk of your body on the floor but lift
your shoulders up from it. 5. You will notice
the pull on your stomach. 6. Make sure you
breathe out as you lift up and out as you relax. |
|
pull
down
laterals, upper back, pectorals, biceps, brachialis, forearms |
|
bicep
curl
biceps, brachialis, forearms |
|
abdominal
crunch
abdominal wall |