Ryzyko: uważać na lędźwia
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Skłony tułowia (sit-upy)
Sit on a mat, your calves are resting on a bench, the knees make a right angle. Hold your hands behind your neck. Go now up with a rolling movement of your back, you should feel how the individual vertebrae lose contact with the mat. At the highest point, contract your abs as much as…
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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…
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Wypychanie bioder (hip thrust)
The bar should go directly on your upper thigh, directly below your crotch. Your feet should be directly under your knees. Push your hips up so that you form a straight line from your knees to your shoulders. Use a pad for comfort.