Nastia Liukin

Thursday, August 5, 2010

Hey here are some work outs I found on a website.
The website is

Leg Lifts - Hanging from a bar, bring your toes to the bar keeping your legs straight and breaking your shoulder angle as little as possible. This can also be done by bending your knees and lifting your knees to your elbows. It can also be done straddled lifting to a stalder position. (This is one of the best ab exercises around for strength.)

Wall Sits - Sit against a wall. Legs will be bent at about 90 degrees. This is an isometric exercise.

Isometric Push Ups
1. Starting in the push up position with arms fully extended, lower yourself to about half way to the floor.
2. Hold this position for 10-30 seconds remembering to breathe. Repeat 2-3 times.

Basic Push-up - Prone position, body tight and slightly hollow. Toes on the floor, hands below your shoulders. Lower yourself to the floor and push back to the prone position. No arching, bending, pikeing allowed. Keep your elbows close to your sides as this is a more functional movement.

Handstand Push-up - In a handstand lower as far as you can go and push back to handstand. This can be done against a wall either with your back to the wall or facing the wall. Facing the wall in the handstand will force better technique.

L-hang Pull-up - Hang in an L in either an under-grip or over-grip. Do a pull-up maintaining the L position.

One arm pull-up - Hanging freely by one arm perform a pull-up. This feat is accomplished by few. Working one arm lock offs, and one arm negatives will help you obtain this

There are a lot more on the website!


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