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Categoria: Core
Equipment: Body Weight
Capacità condizionali: Resistence, Strenght
Primary muscles involved: Lombari
Description:
Important exercise to strengthen the lower back, very useful to improve the mobility of the spine and to counter the hypercifotic attitude of the thoracic section. Departure is prone with hands
behind the neck the elbows well open and the shoulder blades adducted. The goal is to contract the lumbar part while raising the chest and thighs (concentric phase) and slowly return to support.
Performance points:
- Tight and joined legs
- Elbows wide
- Adduced scapulae
- Eccentric controlled phase
Common mistakes:
- Do not extend the thigh in a concentric phase
- Rom incomplete
- Close the elbow
- Eccentric phase (return) not controlled
Teaching Kids:
Starting lying down with your stomach on the ground, your hands behind your neck and your legs together, raise your chest and thighs at the same time, remaining balanced on your stomach. Return slowly to rest your chest and thighs.
Variants:
- L-Sit at the ba
- L-Sit with legs gathered
- Corpo Libero
Info
Categoria:
Attrezzatura:
- Corpo Libero