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The "snatch" phase of the exercise also delivers power through your shoulders, back, and hips, boosting overall functional strength. RELATED: 5 Dumbbell Exercises for a Strong & Sculpted Back
Lie on your back with one leg extended straight up toward the ceiling and the other leg extended flat on the mat. Circle the extended leg in a controlled motion, keeping the movements small and ...
Stop when your hips have created a straight line from your knees to your upper back. Hold the position, then slowly lower back down to the starting position. Repeat for 10 repetitions.
An image of a bridge position with straight legs. The body is pushed over the shoulders to enable straight vertical arms, stretching the shoulders and upper body. The bridge (also called gymnastic bridge [1]) is an exercise. Many variations of this exercise are employed throughout the world, most commonly the balancing of the body on the hands ...
The legs are extended straight backwards in line with the body. They are moved up and down, one leg kicking downwards (relative to the front of the swimmer's body) as the other leg moves up. The knees are slightly bent to facilitate the kicking action, but not too much in order to minimize drag created by the thighs as they move out of the ...
Move into a squat position with your hands on the ground. Kick your feet back into an extended plank position, while keeping your arms extended. Immediately return your feet into squat position. Stand up from the squat position. One modification is to step back into a plank instead of kicking back. Moves 2 and 3 constitute a squat thrust.
Slowly lower your arms and legs back to the starting position, keeping your core engaged. Tip: Keep your movements controlled, and avoid using momentum to complete the reps. 4.
The kick makes a large contribution to the forward speed, while significantly stabilizing the body. The leg stroke alternates, with one leg sinking down straight to about 30 degrees. From this position, the leg makes a fast kick upward, slightly bending the knee at the beginning and then stretching it again in the horizontal.