Same movement as the basic one. Lock your movement in mid course, maintain for 2-3 seconds and release
Repeat the movement some twenty times
ABDOMINALS UPPER PART (J)
E N G L I S H
E N G L I S H
18
19
Place yourself on your stomach. Hold the toe-clip bar. Lift your legs from the ground. Hold a few seconds and release.
Repeat the movement some ten times. Caution: do not hollow the back.
LUMBAR (H)
Grab hold of the toe-clip bar. Lift your legs from the ground as indicated in the drawing.
Repeat the movement some twenty.
ABDOMINALS LOWER PART (I)
If you are not a sportsperson, respect the beginner’s training level for the first 3 to 4 weeks.
As for breathing, you must breathe out when making efforts and breathe in coming back to the starting position. Thus, you
breathe out when contracting the abdominals and you breathe in when relaxing them. Rhythm your breathing on the rate of your
exercise so as not to loose your breath.
Add aerobic exercises to your training program such as walking, racing, swimming or bicycle riding.
Give your muscles at least 1 day of rest every week between two consecutive trainings.
It is important to isolate the abdominal muscles and to work them with controlled movements.
You should try to do 3 to 4 series for each exercise, 15 to 20 repetitions per series.
Vary the order of your exercises so as not to accustom your abdominals to an exercising rhythm and order.
TRAINING
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