WORKOUT exercise (animated version) Part 5

• Posted by T Ghosh February 12, 2014 - Filed in Health - #  ##exercise  - 1,031 views

  Kneeling Row

  

  • Kneel on the top edge of the glideboard and hold the handles with your hands, arms extended out in front of you.
    
    
  • Slide the glideboard up by pulling on the handles towards the sides of your navel and allow yourself back down after a short pause.
    
    
  • Keep your back straight throughout.
    
    

   

  Row with Hyperextension

  

  • Sit on the glideboard with your legs fully extended and crouch down to hold the handles with your hands, arms fully extended in front of you.
    
    
  • Slide the glideboard up while raising your upper body up by pulling the handles towards the sides of your navel and allow yourself back down after a short pause.
    
    
  • Breathe out while raising yourself and breathe in while lowering yourself back.
    
    

   

  Back Fly

  

  • Sit on the top edge of the glideboard and hold the handles with your hands, arms extended out in front of you.
    
    
  • Slide the glideboard up by pulling on the handles towards the sides of your body and allow yourself back down after a short pause.
    
    
  • Keep your arms fully extended throughout (or keep the small bend in your elbows constant).
    
    

   

  Rotating Back Fly

  

  • Sit on the top edge of the glideboard and hold the handles with your hands, arms extended out in front of you.
    
    
  • Slide the glideboard up by pulling on one handle towards its side of your body and allow yourself back down after a short pause. Alternate sides between repetitions.
    
    
  • Keep your arms fully extended throughout (or keep the small bend in your elbows constant).