Руско извиване

Добавена на 09 Септември 2011 | Категория: Упражнения | Добави в любими

Тип : Силово
Основни мускули, извършващи движението : Коремни мускули
Други мускули, участващи в движението : Долна част на гърба
Екипировка и оборудване : Не са необходими
Ниво : Напреднали
Движение : N/A

Начин на изпълнение


➡ Седнете на пода и разположете стъпала си на педя разстояние;

➡ Сгънете колене в прав ъгъл, протегнете ръце напред и нагоре и отпуснете тялото назад, така че между линията на бедрата и линията на гръбнака да се получи прав ъгъл;

➡ Бавно завъртете тялото и ръце си вдясно, така че лявото рамо застане в една линия с дясното коляно и спрете;

➡ Бавно завъртете вляво така, че дясното рамо да се озове в права линия с лявото коляно;

➡ Облегнете се на пода;

➡ Направете коремна преса и спрете при прав ъгъл между гръбнака и бедрата, след което започнете ново повторение.


Вариации


Може да държите тежест с двете си ръце за съпротивление, след като станете по-напреднали с времето.




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