WORKOUT exercise (animated version) Part 3

• Posted by T Ghosh February 11, 2014 - Filed in Health - #gym  #workout  - 1,186 views

  Sit-Up with Cable

  

  • Sit down on the glideboard looking up, knees bent and hold the handles with your hands, arms extended.
    
    
  • Roll your upper body up until your lower back no longer touches the glideboard and lower yourself back down after a short pause.
    
    
  • To avoid pulling your neck with your hands, look straight up instead of looking at your knees.
    
    

   

  Trunk Rotation

  

  • Sit sideways on the glideboard, keep your legs extended up from the floor and hold the handles with both hands close to one another on your side.
    
    
  • While keeping the angles in your elbows still, pull the handles towards the other side of your trunk and allow yourself back to the starting position after a short pause.
    
    
  • Keep your back straight throughout.
    
    

   

  Jacknife Sit-Up

  

  • Lie down on your back with your feet pressed against the squat stand and extend your arms up in line with your body.
    
    
  • Roll your upper body up until your lower back no longer touches the glideboard and until your arms are parallel to your legs and lower yourself down after a short pause.
    
    
  • Try to keep your back, legs and arms straight throughout.
    
    

   

  High Leg Pull-In

  

  • Kneel down on the glideboard, grasp the toe bar with your hands and push your body up the rail while keeping your thighs and upper body extended on the same line.
    
    
  • Pull yourself back towards the toe bar while keeping your arms and upper body fully extended and push yourself back up after a short pause.
    
    
  • Be careful not to back yourself too far out up to a point where you would lose balance.
    
    

   

  Low Leg Pull-In

  

  • Kneel down on the glideboard, grasp the base of the machine with your hands and push your body up the rail so that your body is fully extended.
    
    
  • Pull yourself back towards your hands by bending your hips and knees and push yourself back up after a short pause.
    
    
  • Keep your arms extended and perpendicular to the floor throughout.
    
    

   

  Side Plank

  

  • Rest on one side on your forearm (elbow at 90 degrees), body fully extended with your feet against the base of the machine.
    
    
  • Bring the arm that is free up above your head and extend it so that is parallel to the mat and hold for a few seconds before bringing it back.
    
    
  • Only the arm that is free should be moving throughout the exercise.