gainage course à pied

Abdominals, glutes and quadriceps

 

Starting position:

- Place your knees and hands on the ground, legs together, chin slightly raised. 

 

Exercise :

 

 

 

 

 

 

 

 

 

 

 

- Lift one leg, keeping it bent. Hold this position for 30 seconds.

- Return to the initial position.

- Lift the other leg, keeping it bent. Hold this position for 30 seconds.

- Return to the initial position.

Repeat the exercise 10 times. 

 

Advice from the Kalenji coach:

Gainage abdos fessiers quadri

 

For an effective exercise, really concentrate on your abdominal muscles

Keep your muscles slightly tensed for better balance and a better workout.

Don't forget to inhale and exhale.

 
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