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
These exercises will strengthen your core muscles and will thereby, improve your athletic attributes like Speed, Strength, Stamina, Jump...By doing these exercises, you will intensively target your abs, hip flexors and glutes.
Without using the Kinetic-BANDS, the effect of these exercises largely decreases. Kinetic-BANDS Abdominal Exercises to Shape Your Abs strengthen your muscles and they give you the chance to maximally upgrade your training.
Breathing
Breathing needs to be correct. Breathe in through your nose when you are executing the movement and breathe out through your mouth when you return to your starting position.
Kinetic-BANDS Knees Apart Tweaks
Lay on your back with your arms straight, lifted from the floor and a little apart from your body. Execute the exercise by lifting your upper body and bending your knees simultaneously by pulling your heels towards your glutes. Try touching your heels with your hands and lower your body as soon as you touch them. Go back to your starting position, but do not go all the way down, your upper body must never touch the ground.
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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Kinetic-BANDS Bicycle
Lay on your back with your hands clenched behind your neck. Your legs need to be straight and lifted app. 10 cm from the ground. Bend one of your knees by pulling it towards your chest. Your upper body must be raised from the ground. From this position start ''driving'' a bike by alternating your legs and rotating your upper body, where you try to touch your knee with your elbow. Your upper body needs to be flexed, straight and stable.
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 Upper Body Tweak
Lay down on your back, bend your knees and place your feet on the ground. Your feet need to be more than shoulder width apart. Your arms need to be straight in front of your body and your upper body needs to be raised from the ground. Execute the exercise by lifting your upper body and putting your arms in between your knees and over the Kinetic-BANDS. After that return to the starting position and keep repeating the same movements. Don't let your upper body touch the ground.
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 Alternate Heel Touch
Lay down on your back, bend your knees and place your feet on the ground. Your feet need to be more than shoulder width apart. Your arms need to be straight right next to your body and your upper body needs to be slightly raised from the ground. Execute the exercise by ''swinging'' left and right and touch your heels with your hands. Don't let your upper body touch the ground.
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 these exercises, you need to be maximally focused and you need to keep your ab muscles flexed. 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. The execution time should be somewhere around 30 seconds and the resting time 40 seconds. Gradually increase your execution time from week to week up to 50 seconds and decrease your resting time down to 15 seconds. Together do 3-4 sets, somewhere around 3x a week. Maximally rest between repetitions and take a 3,5' rest between every set. 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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