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  • Valitsus nimi: Christopher Young
  • Registreeri arv: 21780-171
  • Vanus:26
  • Aeg Serveeritakse:3 aastat
  • Kodulinnas:Kodulinn
  • Lause:7 yrs.
  • Praegune Charge:N / A
  • Teise nimega:Shine P
  • Väljalaskekuupäev:Väljalaskekuupäev
  • Vangla Liitumine:Vangla Liitumine
  • Ringi mõju:Tewhan Butler
  • Institutsioon:USP Big Sandy
  • Detailid

Abdominal Exercises


Crunches- Lay face-up in the floor with your knees and hips bent about 90-degrees, feet in the air, and either cross your arms over your chest or place your hands lightly behind your head. Contract your abs and lift your shoulder blades off the flower, then lower slowly back toward the floor. The range of motion is very short. The goal is to press your lower back into the floor to bring your sternum closer to your pelvis.


Leg Raises– Lay face-up on the floor with your hands at your sides or under your glutes. Begin with your legs extended and your feet a few inches off the floor, suspended in the air to create tension in your abs. Contract your abs to slowly raise your legs, keep them straight, until they are roughly perpendicular to the floor. Your abs are the focus, not your hip flexors. Slowly lower your legs back to the start position without letting your feet touch the floor.


Double Crunches– Müüge põrandale pealpool käega Virgiinia õrnalt taha oma peaga ja jalad peaaegu täiesti sirged ja põrandalt üles tõstetud. Simultaneously bring your knees to your torso and crunch your upper-body toward your legs. Squeeze in the middle, then return to the start and repeat. Do not let your feet touch the floor between reps.


Oblique Crunches– Lay on the floor on your left side, legs stacked on top of each other with your knees bent, using your right hand to cup your head. Crunch up as high as you can, keep the movement in the lateral plane as much as possible to emphasize the obliques, and lower under control. Repeat for reps, then switch to your tight side.


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