![]() ![]() Start the exercise by lifting your upper body and lower body at the same time.Assume a lying position on your back with your hands extended above your head and feet close to each other.Jackknife will also promote dynamic stretching to your tight hamstring muscles. Jackknifes (variation of sit-ups) is an excellent ab exercise targeting both the upper and lower abs. Decline mountain climbers are done on time, and a good place to start is 30 seconds.Reverse the motion by bringing your right leg into the starting position (both legs straight) and repeat the same process with your opposite knee.Start the exercise by lifting your right foot off the weight bench and slowly draw your right knee toward your chest.Your hands are shoulder-width apart, and all body parts are in the same line.Assume a push-up starting position on the floor with your legs straight and feet on the weight bench. ![]() ![]() How to Perform a Decline Mountain Climber The decline mountain climber will target your triceps, chest muscles, shoulder muscles, serratus anterior, leg muscles, and all your abdominal muscles. Hold that position for a second and reverse the motion to go to the starting position.The top position is when your chest comes near your knees.Engage your ab muscles and lift your torso toward your thighs. Start the exercise by initiating the crunch motion.Bring your hands to the side of your head and take a deep breath while your back is against the bench.Assume a lying position and secure your left knee and ankle pads.Adjust the decline position of the bench to around 30 degrees.Hold the bottom position for one second and reverse the motion by raising your hips, so you come to the starting position with your left leg straight on the weight bench.ĭecline crunch mainly targets your rectus abdominis, and the decline bench position of your adjustable weight bench requires a greater effort than doing it on a flat surface.Slowly lower your hips towards the ground and stop before they touch the ground.Start the exercise by lifting your hips off the ground to transition to a side plank position with your left leg on the weight bench.Your head, shoulders, hip, knees, and ankles should all be straight.Assume a lying position on your right side, your right elbow on the floor, and your left leg on the weight bench.When you reach the top position, hold for one second and reverse the motion by bringing your hips down to the flat bench.Ĭopenhagen side plank will target the muscles such as your obliquus internus, obliquus externus, and adductor muscles.Start the exercise by raising your hips from the weight bench and towards the ceiling without changing the previously mentioned angles.At the same time, your knees are bent to close a 90-degree angle with the hamstrings. Lift your hips from the flat bench, so the angle between your body and upper leg is 90 degrees.Assume a lying position on your back on a flat bench with your hands holding its sides.CLICK TO DOWNLOAD: GUIDE TO BULKING WITHOUT GETTING FAT! → How to Perform a Reverse Crunch ![]()
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