![]() Do 16 full rotations to complete a set.īenefits:Russian twists works more than just your abdomen. Pull your navel towards your spine and twist gradually to the right. Put your arms in front of you, on top of each other. It is important that you keep your back straight and not let it curve. Gradually recline backward till you feel your lower abs engage. Sit on the ground with your knees bent and your heels a foot from your butt. These are often neglected by bodybuilders seeking a tapered torso, women who want a smaller waist and fitness fanatics obsessed with the 8-pack abs. Russian twists are one of the best ways to work your obliques, the muscles that help rotate your torso. The steady running motion targets your glute and leg muscles, including your quadriceps and hamstrings. Keep changing your legs until you pick up pace and you feel as if you are running in one spot in the plank position.īenefits: They are a compound exercise, meaning they work several joints and muscle groups simultaneously. Once your core is involved, bring your right knee forward below your chest, with the toes just over the ground. Start by getting into the traditional plank position. Mountain climbers are a killer exercise that get your heart rate up fast while also firing nearly every muscle group in the body - deltoids, biceps, triceps, chest, obliques, abdominals, quads, hamstrings and hip abductors. You will be utilising your core because you are starting from a plank position. ![]() Mountain climbers are a great total body exercise. ![]() The major muscles used are the quadriceps, hamstrings, gluteals, lower back and the abdominals. You need to master this so that you land as quietly as possible.īenefits: A squat or jumping exercise works numerous muscles in the lower body, core and even the upper body. When you land on the ground, get back into the squat position. Stand with your feet at shoulder-width apart.īegin by doing a regular squat, then involve your core and jump up with full force.
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