FLEX TIME.THE MOVE: Prone Iso Abs With Hip Extension Works on: This exercise will improve flexibility and range of motion of the quadriceps quadriceps /quad·ri·ceps/ (kwod´ri-seps) having four heads. quad·ri·ceps n. The large four-part extensor muscle at the front of the thigh. adj. . Setup: Begin by lying face down on the floor with feet together and balancing on your forearms. Step 1: Draw abs inward, squeeze buttocks buttocks /but·tocks/ (but´oks) the two fleshy prominences formed by the gluteal muscles on the lower part of the back. and lift body off the ground until it forms a straight line. Step 2: Lift one leg, extending the hip. Step 3: Resting on forearms and toes, hold for 5 to 10 seconds. Step 4: Slowly descend to the starting position. Fit tip: Keep head aligned with the body and eyes facing toward the floor to decrease neck stress. Maintain abdominal drawing-in method throughout this exercise. Repetitions: 2 to 3 sets of 10 to 12 repetitions each. ABOUT THE TRAINER Matt Johnson is the founder of Johnson Fitness here in the San Fernando Valley San Fernando Valley Valley, southern California, U.S. Northwest of central Los Angeles, the valley is bounded by the San Gabriel, Santa Susana, and Santa Monica mountains and the Simi Hills. . He has more than 10 years of experience in the health and fitness industries. Matt is a certified personal trainer personal trainer person n → (persönlicher) Fitnesstrainer m, (persönliche) Fitnesstrainerin f through the International Sports Sciences Sports science is a discipline that studies the application of scientific principles and techniques with the aim of improving sporting performance. Human movement is a related scientific discipline that studies human movement in all contexts including that of sport. Association. For more information about this exercise and exercise programs, contact Johnson Fitness at (818) 441-BFIT, or go to www.johnsonfitness.net. CAPTION(S): 2 photos Photo: (1 -- 2) no caption (Matt Johnson) David Sprague/Staff Photographer |
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