Cel: stabilizacja
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Deska (plank)
Get into a position on the floor supporting your weight on your forearms and toes. Arms are bent and directly below the shoulder. Keep your body straight at all times and hold this position as long as possible. To increase difficulty an arm or leg can be raised while performing this exercise.
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Przysiad przy ścianie
Find a nice flat piece of wall and stand with your back leaning against the wall. Slowly slide down the wall while moving your feet away from it, until your thighs are parallel to the ground and both your knees and your hips are bent at a 90° angle. Cross your arms in front of…
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Mostek biodrowy
Lie on you back with your hips and knees flexed, feet on the ground. From this position, raise your butt off of the ground to a height where your body makes a straight line from your knees to your shoulders. To make the exercise more intense, you can add weight by letting a barbell rest…
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Brzuszki
Lay down on your back a soft surface, the feet are on the floor. Ask a partner or use some other help (barbell, etc.) to keep them fixed, your hands are behind your head. From this position move your upper body up till your head or elbows touch your knees. Do this movement by rolling…
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Rosyjski skręt (Russian twist)
Hold a dumbbell, barbell weight or something else that is heavy with both hands, but make sure it is not too heavy and you are able to keep in form. Lean back to a 45-degree angle from the floor. For an extra challenge, lift your feet off the floor. Rotate your arms to one side…