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Ball Crunches
Target Muscle: Rectus Abdominis (Waist/Belly,
Abdominal, Abs)
Instruction:
Preparation
Sit on exercise ball. Walk forward on ball and
lie back on ball with shoulders and head hanging off
and knees and hips bent. Gently hyperextend back oncontour of ball. Place hands behind neck or beside
head.
Execution
Flex waist to raise upper torso. Return to
original position. Repeat.
Stability-Ball Push-Up
Target Muscles: chest muscles along with the
abdominal muscles and butt
How to do it?
1. Lie with your belly on the ball and walk your
hands forward until the ball rests under your
legs.
Make sure that your hands are directly below
your shoulders on the floor.
2.
Inhale as you lower toward the floor with the
upper body, bending your elbows out to the
side.
Remember to keep your abdominal muscles
tight to help you maintain your balance.
3. Inhale as you lower toward the floor with the
upper body, bending your elbows out to the
side.
Remember to keep your abdominal muscles
tight to help you maintain your balance.
Leg Lifts
Target Muscles: Rectus Abdominis and obliques.
Emphasize the Hip Flexors.In general, leg lifts target
your core, focusing mainly on your abs and hips.
How to do it?
Lie faceup on the floor, and raise your upper legs until
they're perpendicular to the floor. Bend your knees
slightly. Without changing the arch in your lower backor the angle of your knees, brace your core and try to
take 3 to 5 seconds to lower your feet as close to the
floor as you can. One trick: Press your lower back
toward the floor as you perform the movement. Once
your feet touch the floor, raise them back to the
starting position and repeat.
Kneeling Pushups
Target Muscle: Various muscles in the upper body
(Pectoralis major, Deltoids, Triceps brachii
Serratus anterior, Abdominal muscles,
Coracobrachialis)
Steps:
1. Kneel on the floor and place your hands on
the floor about as wide as your shoulders with
your fingers pointing forward. Your knees and
feet can be together or slightly apart. Maintain
a neutral spine position, and take a few deep
breaths from your belly before you start.
2.
Inhale as you lower your body toward the
floor until your chest and abs almost touch
the floor. Keep your elbows close to your ribs
or point them out to your sides. Do not extend
your neck forward or hunch your shoulders.
3. Exhale as you push your body up until your
arms are fully extended. Work toward two or
three sets of five to 10 reps.
Modified V-Up ( V-Crunches)
Target Muscles: Rectus Abdominis, Transversus
Abdominis, Obliques
Instructions:
Lie faceup on the floor with your legs straight and
your arms at your sides (A). In one movement, quickly
lift your torso into an upright position as you pull your
knees to your chest (B). Lower your body back to the
starting position. That's one rep.
Back Extension
Target Muscles: Erector spinae muscles and the
Multifidus muscles
Step 1:
Position yourself face down on the back extension
machine.
Step 2:
Starting position should be with the hips straight.
Step 3:
Bend at the hips and slowly lower the upper body
towards the floor.
Step 4:
Your back should be neutral with the movement
coming from the hips.
Step 5:
Return to the start position by straightening the hips.
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Mountain Climber with an Exercise Ball
Target Muscles: Abdominal, Gluteus and leg muscles
How to do it:Assume a pushup position with your
arms completely straight, but place your hands on a
Swiss ball instead of the floor. Your body should form
a straight line from your head to your ankles. Tighten
your core and hold it that way for the duration of theexercise. Lift one foot off the floor and slowly raise
your knee as close to your chest as you can without
changing your lower-back posture. Then repeat with
your other leg. Alternate back and forth for 30
seconds. If that's too hard, place your hands on the
floor or a bench.
Burpees
Target Muscles: Burpees are known as a compound
exercise which means you train multiple muscle
groups in your body at the same time. Its a really
demanding bodyweight movement. Most of all you use
your legs containing hamstrings, glutes and calfs. But
when you do a proper burpee (including the push up)
you also need your core, chest, triceps and shoulders.
No muscles are left behind!
Steps: First of all burpees are a great exercise when
you dont have and/or want to use any equipment but
you do want an intense workout. Burpees get your
heart rate up in no-time and can give you some serious
muscle soreness for sure. A burpee isnt that hard, you
just have to follow some steps. Six to be precise:
1. You start by standing up straight with your arms
next to your body. Now bend over, squat down and
place your hands on the floor in front of you
2. Kick your feet back so that youll end up in a plank
position
3. Exactly, now we drop to a push up. Remember to
keep your core tight!
4. Push yourself up back into the plank position
5. When you did your pushup kick your feet back in
towards your hands
6. Explosively jump up in the air, arms reaching
straight overhead
Tricep Dip Exercise
The tricep dip is excellent for strengthening the upper
body and giving you defined muscle tone of the triceps
It can be performed simply at home of a bench, chair
or step and can also be performed on specialist
equipment in a gym.
Target Muscles: Tricep brachii, deltoids, pectoralis
major
How to do a Tricep dip
1. Hoist yourself up onto a bench, chair or step
as long as it is stable and secure to take your
body weight.
2. Hands should be shoulder width apart fingers
facing forward and elbows pointing
backwards with a slight bend in the elbows.
3.
Legs extended out in front of you with a slight
bend in the knee.
4. Slowly lower your body until your shoulder
joints are below your elbows.
5.
Push back up until your elbows are nearly
straight but do not lock them out.
Medicine Ball Sit-up Throw (with partner)
Target Muscles:While sit-ups with a medicine ball
work primarily your rectus abdominis, incorporate all
of your ab muscles to work together instead. It will
help you burn more calories in less time while
improving full-body strength and power, balance and
coordination.
Instructions
Preparation
Facing partner, sit on floor with knees bent.
Feet can be secured under weighted or anchored
structure. First individual holds medicine ball with
both hands.
Execution
First individual lies back with ball over head
and taps ball to floor. Individual immediately throws
ball to partner from over head while sitting up.
Partner catches ball slightly above and in front of head
and repeats steps. Continue to volley ball back and
forth.