|
Mid section workout
  1.
Forward leaning body rotation
Lean slightly forward, keep your back straight, bend your
knees slightly
Position the stick on the back of the shoulders and make sure
that the exercise bands are tight enough (not loose)
The movement affects the mid section when you rotate your
shoulders (pelvis should be almost stable)
The movements should be made symmetrically
  2.
Side bend
Relaxed tempo, bend your upper body to the side
Bend your upper body to the side symmetrically (pelvis almost
stable)
Position the stick on the back of the shoulders or hold it
above your head
  3.
Sitting body rotation
Position the stick on the back of the shoulders and keep your
hands as relaxed as possible
Lean back and bend your knees slightly
Roll the exercise bands around the stick so that they are
not too loose when you finish the movement
Rotate your shoulders
  4.
A crunch or a sit-up with biceps curl
Do the sit-up and biceps curl simultaneously
Roll the exercise bands around the stick so that they are
not too loose when you start the movement
Keep your knees bent and curl your torso towards your knees
(your back should be rounded)
Your elbow joint should be very slightly bent when you start
the bicep curl (your muscles should be tense)
Your elbows can rise slightly at the end of the biceps curl
and the stick should end up below your chin
  5.
Leg press
Lie on your back, position the stick on the back of the shoulders
and keep your hands relaxed and on the floor
Bend your knees close to your chest and then push up with
your legs (keep your knees slightly bent at all times)
Keep your mid section firm when doing the movement and keep
your lower back on the floor
|
