Stimmen - 4, Durchschnittliche Bewertung: 4 ( )

Hersteller: ParaBody Dateigröße: 850.52 kb Dateiname: 9dee1d46-2bfd-4ec1-b149-e6e29e7bcd61.pdf Unterrichtssprache:

Hold the handle as shown. Curl up to about a 45. angle, and then lower yourself to the starting position. This completes one repetition. Perform 10 to 15 repetitions. 2. Basic Crunch with Raised Feet This exercise focuses on the lower abdominals. This exercise should be performed in the same way as the Basic Crunch, but your feet should be held about one inch off the floor during the exercise. Complete 10 to 15 repetitions. 3. Basic Oblique Crunch This exercise is for the oblique abdominals. Perform this exercise in the same way as the Basic Crunch, but turn your knees to the side as shown. Complete 5 to 7 repetitions, change your knees to the opposite side, and then perform another 5 to 7 repetitions. 1 2 3 As your abdominal muscles become stronger, and you can comfortably perform several repetitions of the beginning exercises, it is time to move on to the intermediate exercises. Remember to stretch for a few minutes before you begin. 4. Raised-knee Crunch with Knees Held to Chest This exercise focuses on the upper abdominals. Lie on the exercise mat and bring your knees toward your chest as shown. Curl up to about a 45. angle, and then lower yourself to the starting position. Keep your knees raised throughout the exercise. Complete 10 to 15 repetitions. This exercise can also be performed by resting your feet on a chair. 5. Raised-knee Crunch with Knees Lifted to Chest 4 This exercise targets the lower abdominals. The starting position is shown in photograph 5a. Curl up to about a 45. angle, bringing your knees toward your chest at the same time; then return to the starting position. 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 ...

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