Introduction
We have carefully selected 4 unique and outstanding exercises to improve your specific athletic abilities just for you. Top exercises, which inherently require an exceptional individual approach and represent an enormous challenge with the Kinetic BANDS. Their effect is remarkable and quickly visible.
Objective
Abdominal PRO Exercises have only one goal, and that is to maximally strengthen your core muscles with your own bodyweight and a combination of demanding dynamical movements. By doing these exercises you most intensively target the abdominal muscle group, back muscles, quadriceps muscles and the gluteus muscle group.
Because these are high-demanding exercises, you will also strongly influence other muscles and increase the power of your body.
Due to the use of the Kinetic-BANDS, these exercises will have the biggest effect on your core, quadriceps and glute muscles. When doing these exercises you will also activate other muscles in your body, especially the back muscles.
The Kinetic-BANDS Abdominal PRO Exercises will also improve your stability, balance, symmetry, stability of your core muscles, flexibility of your hip flexors and they will also tone and shape your entire body with the help of your bodyweight and the dynamic movements.
Breathing
Breathe in through your nose and breath out through your mouth.
Kinetic-BANDS Bicycle Runner
Lay down on your back, bend your knees at a 90-degree angle, and straighten one leg. Lift your body for approximately 30 degrees from the ground and place your arms in a sprinting pose. From this position, start ''driving the bike'' with your legs, and follow up with your arms – opposite arm opposite leg. Your legs need to be fully extended at the end and your arms need to be in synch with your legs. The movements need to be balanced and you must not stop. You determine the pace of the exercise, but your goal needs to be to do it as fast as possible.
When doing this exercise help yourself with all your muscles by flexing them and keeping them tight, especially your back muscles.
This exercise is difficult to execute, and due to the use of Kinetic-BANDS, your movements will be restricted, and that is why you will need enormous help from your muscles.
Kinetic-BANDS Swallows Turn
Sit down, lift your arms, lean back for 60 degrees from the floor and lift your bent legs about 10cm from the floor. Keep your knees as far apart as possible. From this position lift your body up to a 90-degree angle and pull your legs towards your body. Staying in the same position, turn your body (with your arms raised) in a middle fast pace to one side and then at the same pace to the other side. After that, return to the initial starting position. When doing this exercise help yourself with all your muscles by flexing them and keeping them tight, especially your back muscles.
This exercise is very difficult to execute, and due to the use of Kinetic-BANDS, your movements will be restricted, and that is why you will need enormous help from your muscles.
Kinetic-BANDS High Leg...Upper Body Tweak
Lay down, and raise your legs to a 90-degree angle. Lift your body slightly from the ground, raise your arms in front of you and place your palms together. From this position, start lifting your body towards your feet. Spread your legs as much as you can and stretch your arms as much as you can in between your legs. After that, go back to the starting position. The movements need to be balanced, you must not stop and your back should never touch the floor. When doing this exercise help yourself with all your muscles by flexing them and keeping them tight, especially your back muscles.
This exercise is very difficult to execute, and due to the use of Kinetic-BANDS, your movements will be restricted, and that is why you will need enormous help from your muscles.
Kinetic-BANDS Two Points Hip Tweak
Stand on your left hand and right foot. Lift your hips, raise your other arm and leg and touch your toes with your hand in the highest point. After that return to the starting position. The movements need to be balanced, you must not stop and your body should never touch the floor. Take a short moment before the next repetition. When doing this exercise help yourself with all your muscles by flexing them and keeping them tight, especially your back muscles.
This exercise is very difficult to execute, and due to the use of Kinetic-BANDS, your movements will be restricted, and that is why you will need enormous help from your muscles.
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Advice
When you are executing the PRO Abdominal exercises, you need to be maximally focused and you need determined, fast and in synch movements. We are talking about very demanding exercises for strengthening your core muscles. The muscles of your entire body need to be maximally active, because only if they are, you will be able to execute maximal movements. The goal is to go over your limits, that is why you need to be maximally rested before each execution. Be careful on your breathing.
Work time and number of repetitions
It is particularly important to be aware of your capabilities. So, always give priority to quality over quantity. Start doing the exercises for 30s and rest for 40s. Do 2-3 sets, and take about 3' to rest in between those sets. You can do these exercises about 5x a week. You can gradually increase the number of repetitions and sets with time, but be careful that you only do as much as your body allows you to. Quality over Quantity!
Warning
Selected exercises or programs are only suitable for the more willing exercisers and athletes, who are in a regular weekly training process, and are not suitable for people with any injury or health problems, and for pregnant women.
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