What you must do: hung with the horizontal bar, the isolated hands of the width of the shoulders, the thighs are slightly folded and the knees are folded.
By contracting your abdominal muscles, raise slowly and gradually your basin by bringing the knees in the direction of the chest, then return to the starting position while going down again the knees.
So that this exercise effective is made long series (until feeling a burn on the level of your abdominal muscles).
Breathing: by carrying out this exercise expire (to empty the lungs) when you raise the basin and inspire (to inflate the lungs) when E you descend the knees.
What you must do: hung with the horizontal bar, the isolated hands of the width of the shoulders, the thighs are folded and parrallèles on the ground, the knees are folded.By contracting to you abdominal muscles, tend slowly and gradually the legs, then return to the starting position by folding the knees.
So that this exercise effective is made long series (until feeling a burn on the level as of your abdominal muscles).
Breathing: by carrying out this exercise expire (to empty the lungs) when you tighten the legs and inspire (to inflate the lungs) when E you fold upknees.
What you must do: Sat on the edge of a flat bench, the hands in support behind, the thighs and the legs form a right angle from approximately 90%, them
feet are slightly separated of the ground.
Highest raise the knees possible in the direction of the chest, return slowly to the starting position without putting back the feet on the ground.
Breathing: by carrying out this exercise expire (to empty the lungs) while assembling the knees and inspire (to inflate the lungs) while going down again.
What you must do: Lengthened on the glutei and the bottom of the back, the legs tended, the hands behind the head and the top of the separated back of the ground.While contracting your abdominal muscles and while keeping the bust in the same position, bring back your knees in the direction of the chest by keeping the tended legs, then return to the starting position.Breathing: by carrying out this exercise expire (to empty the lungs) when bring back your knees in the direction of the chest and inspire (to inflate the lungs) when return to the starting position.
00:30
What you must do: Sat on the glutei, the folded legs, the separated feet of the ground.By contracting your abdominal muscles and by keeping the bust in the same position, unfold your knees by tightening the legs completely, then return to the starting position without putting back the feet on the ground.Breathing: by carrying out this exercise expire (to empty the lungs) when you unfold your knees and inspire (to inflate the lungs) when evenez with the starting position.
What you must do: Sat on the glutei and the bottom of the back, the folded legs, the separated feet of the ground, your front armlevers are also in support on the ground.
While contracting your abdominal muscles and while keeping the bust in the same position, bring back your knees in the direction of the chest, then return to the starting position without putting back the feet on the ground.
Breathing: by carrying out this exercise expire (to empty the lungs) when you bring back your knees in the direction of the chest and inspire (to inflate the lungs) when evenez with the starting position.
