1 Starting Position: Lie on the floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head must be in the neutral position with a space between the chin and his chest.
2 Leading with the chin and chest towards the ceiling, the abdominal and raise shoulders off the floor or bench until you're sitting upright contract.
3 Return to the starting position.
4 Remember to keep head and back in a neutral position. Hyperextension or flexion of the two can cause injury.
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