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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Seven moves for a complete set of dice.
This is a complex from the renowned calisthenics master and author of online programs Chris Heria. The workout takes about 30 minutes and includes a variety of crunches, leg raises, and side planks for all-round core muscle development.
How to do a workout
Do each exercise the specified number of times, then rest for 20 seconds and move on to the next.
- Knee to elbow in the plank - 15 times for each hand.
- Lying Leg Raises - 20 reps
- Lifting and lowering in the side bar - 15 times on each side.
- Twists "star" - 10 times on each side.
- Side plank crunches - 15 reps on each side.
- Twisting Crucifix - 20 times.
- Twisting "chair" - 12 times on each side.
At the end, rest for two minutes and perform the complex three more times.
How to do exercise
Knee to elbow in plank
Make sure that the lower back does not collapse during movement, strain your abs throughout the exercise.
Raising the legs while lying
Raise your straight legs, each time lift the pelvis off the floor - this will work not only the hip flexors, but also the rectus abdominis muscle.
Lifting and lowering in the side bar
Lower yourself until your thigh touches the floor and rise back up. Try to keep the body in the same plane, do not fall forward.
Twisting "star"
Touch the opposite leg with your hand, twist the body. Do not lift your lower back - it remains pressed to the floor.
Side plank twists
Place your arm under your body and return back to the side plank. Try to keep your pelvis at the same height - make sure that it does not sink at the end of the exercise.
Crunches Crucifix
Bend your knees, touch your feet and return to the starting position. Do not lower your feet to the floor until the end of the exercise, do not hold your breath.
Twisting "chair"
Bend your knees and hips at right angles and maintain this position throughout the exercise. Lift your shoulder blades off the floor, stretch your raised hand up and hold the tension in the abdominal muscles.
If you enjoy this workout, do it three times a week. This will help increase the strength and volume of your abs. But keep in mind that conspicuous cubes are primarily a low percentage of body fat, which is the result of a combination of proper nutrition and intense exercise.
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