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EXERCICES D'ECHAUFFEMENT
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15 secondes pour chacune
20 secondes
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25 secondes
20 secondes
4
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1
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30 secondes
25 secondes pour chaque Jambe
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20 secondes
5 secondes x 3 fois
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20 secondes pour chaque Jambe
5fois
5
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20 secondes
lfj
20 secondes
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20 secondes
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20 secondes
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15 secondes
Straight-Diagonal Ab Wheel Rollout
1. As shown on the drawing, hold each hand roller with one hand and put your knees on
the mat.
2. For the starting position go down in a kneeling push up position and make a slight
hollow back. This time the right hand is pointing in a diagonal way and the other hand
role is in front of you.
3. Now roll out slowly from the kneeling position. The right hand is rolling out in a diagonal
manner and the left hand is moving straight ahead. The arms are building almost a L
shape in the end position. Move down as far as you can. However, don't touch the
floor with your body.
4. After persisting few seconds in this position, pull your body back to return to the
starting position, then repeat by switching the course of movement: Left hand role
goes diagonal, the right hand role moves straight ahead.
Please note: Avoid this kind of exercise, if you are suffering from any back problems or
hernias. This kind of exercise is for advanced people, who like to place more emphasis
on the obliques. To increase your training intensity put your knees on the knee roller and
move your lower body forward and back.
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