Now, extend the legs and drive the feet straight up in the air – lifting the hips up off the ground.Lift the legs up six inches off the ground.Start laying on your back with hands either out to the side or under the low back for support.Hip Flexors (Iliopsoas, Rectus Femoris, Tensor Fasciae Latae).Abdominals (Rectus Abdominis, Obliquus Externus Abdominis).This means no outside resistance like with a Cable Crunch, but no equipment needed also means that they can be done anywhere, at any time. Reverse Crunches are the first exercise on the list that is only bodyweight. If you try to sit up first, the movement will turn into more of a sit-up followed by a chest pass – not the intention of the movement. The throw should initiate the sit-up, not the other way around. ![]() The biggest mistake I see with athletes trying to learn Sit-up and Throws involves the timing of the movement. ![]() Find a distance so that you do not need to move between reps. If using a wall, the distance away will be dependent upon the amount of bounce the ball gets off the wall. *The distance away from your partner should be far enough that the ball will hit the ground before reaching your partner so they do not have to catch the ball out of the air.
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