- Видео 304
- Просмотров 13 626
cjfit
Добавлен 24 янв 2023
Wall Middle Split
Instructions:
1) Setup: Lie on your back on a comfortable mat or padded surface, with your buttocks as close to a wall as possible. Your legs should be straight up against the wall.
2) Positioning: Slowly allow your legs to fall open to the sides, letting gravity pull them towards the ground into a middle split. Adjust your position so that your buttocks are close enough to the wall to support your legs, but not so close that it strains your lower back.
3) Deepen the Stretch: Relax into the stretch, letting your legs naturally fall further apart as your muscles loosen. Ensure your back remains flat on the floor to prevent any strain.
1) Setup: Lie on your back on a comfortable mat or padded surface, with your buttocks as close to a wall as possible. Your legs should be straight up against the wall.
2) Positioning: Slowly allow your legs to fall open to the sides, letting gravity pull them towards the ground into a middle split. Adjust your position so that your buttocks are close enough to the wall to support your legs, but not so close that it strains your lower back.
3) Deepen the Stretch: Relax into the stretch, letting your legs naturally fall further apart as your muscles loosen. Ensure your back remains flat on the floor to prevent any strain.
Просмотров: 20
Видео
Wall Internal Hip Rotation
Просмотров 10Месяц назад
Instructions: 1) Setup: Lie on your back with your buttocks close to the wall. Place your feet flat against the wall so that your hips and knees form 90-degree angles. Position a foam roller or a similar object between your knees to maintain alignment and add resistance. 2) Positioning: Keep your back flat on the floor, with your arms at your sides or spread out for additional stability. 3) Per...
Wall Hip Shift
Просмотров 21Месяц назад
Instructions: 1) Setup: Begin kneeling on the floor facing a wall. Keep your knees and feet hip-width apart. Place your hands on the wall in front of you for stability. 2) Positioning: Step one foot forward, placing it flat on the floor so that both the knee and hip are at a 90-degree angle. Ensure your foot is directly under your knee. 3) Perform the Hip Shift: Shift your hips forward over the...
Wall Figure 4 Glute Stretch
Просмотров 11Месяц назад
Instructions: 1) Setup: Lie on your back on the floor near a wall. Position yourself so that your feet can rest flat against the wall with your knees bent. 2) Positioning: Lift one foot off the wall and cross that ankle over the thigh of the opposite leg, just above the knee, forming a "figure 4" with your legs. 3) Perform the Stretch: Gradually press against the thigh of the crossed leg to inc...
Wall Calf Stretch
Просмотров 25Месяц назад
Instructions: 1) Setup: Find a wall or a sturdy vertical surface you can lean against. Stand facing the wall with your arms extended and your hands flat against the wall at about chest height. 2) Perform the Stretch: Step one foot back, keeping it straight, with the heel firmly planted on the ground. The other foot should remain closer to the wall, with the knee bent. Lean into the wall by push...
Standing DB Tricep Kickback
Просмотров 12Месяц назад
Instructions: 1) Setup: Stand with your feet hip-width apart. Hold a dumbbell in each hand. 2) Positioning: Hinge at your hips to lean forward slightly, keeping your back straight. Bend your elbows to bring the dumbbells beside your torso, with your forearms parallel to the floor. 3) Perform the Kickback: Keeping your upper arms still and close to your body, extend your elbows to push the dumbb...
Squat to Fold
Просмотров 7Месяц назад
Instructions: 1) Setup: Start standing with feet shoulder-width apart, squat deeply with your heels flat and back straight. 2) Fold Forward: Straighten your legs to transition into a forward fold, letting your arms hang towards the floor. 3) Return and Repeat: Bend your knees to return to the squat, then stand up straight and repeat the sequence.
Squat Rotation
Просмотров 8Месяц назад
Instructions: 1) Setup: Stand with your feet shoulder-width apart. Lower into a deep squat, keeping your heels on the ground. 2) Maintain Deep Squat: Stay in the deep squat position throughout the exercise. Keep your chest up and back straight. 3) Perform the Rotation: With one hand, reach down to touch the floor or press against the side of your knee. Extend the other arm straight up towards t...
Squat Jump
Просмотров 5Месяц назад
Instructions: 1) Setup: Stand with your feet shoulder-width apart. 2) Perform the Squat: Begin by lowering your body into a squat position. Bend your knees and push your hips back as if sitting into a chair. Keep your back straight and your chest up. 3) Explosive Jump: From the bottom of the squat, explosively jump up as high as you can. Use your arms to help propel your body upward. Swing them...
Squat Foot Roll
Просмотров 18Месяц назад
Instructions: 1) Setup: Begin by lowering into a deep squat. Keep your back straight and chest lifted. 2) Knee and Heel Movement: From the deep squat position, slowly lower your knees forward towards the floor, allowing your heels to lift off the ground. Maintain control and balance as you shift your weight forward onto the balls of your feet. 3) Return to Squat: Press through the balls of your...
Split Squat Jump
Просмотров 79Месяц назад
Instructions: 1) Setup: Stand with one foot forward and the other back in a lunge stance. 2) Lower into Split Squat: Lower your body by bending both knees until the back knee almost touches the ground. 3) Explosive Jump: Explosively jump up from the split squat position, using your arms to help with momentum. 4) Land and Repeat: Land back in the split squat position with the same leg forward, a...
Split Squat Iso Hold
Просмотров 8Месяц назад
Instructions: 1) Setup: Begin by standing in a lunge stance with one foot forward and the other foot back. Ensure you have enough space to lower your body comfortably. 2) Lower into Position: Slowly lower your body by bending both knees until the back knee is just above the ground and the front thigh is parallel to the floor. Make sure the front knee is aligned with your ankle and does not exte...
Single Leg Squat (forward reach)
Просмотров 44Месяц назад
Instructions: 1) Setup: Stand on one leg, with the other leg slightly raised off the ground. 2) Perform the Squat: Balance on your standing leg. As you squat down, extend your arms forward to help with balance. 3) Maintain Control: Lower yourself as far as you can while keeping your balance. Try to tap the fingertips on the floor in front of you. 4) Return to Start: Push back up to the starting...
Single Leg Seated Calf Raise (machine)
Просмотров 25Месяц назад
Instructions: 1) Setup: Sit on a seated calf raise machine. Adjust the seat and thigh pad so that your thighs are securely under the pad and you can sit comfortably with your feet flat on the foot platform. 2) Positioning: Place the ball of one foot on the foot platform, allowing the other foot to hang off or rest on the ground beside the machine. Adjust the pad above your knee to a comfortable...
Seated Leg Barrier Raise
Просмотров 8Месяц назад
Instructions: 1) Setup: Sit on the floor with both legs extended straight in front of you. Place a small barrier, such as a plate or a low object, beside one leg. Sit up tall with your back straight and arms extended to the sides for balance. 2) Perform the Leg Raise: Engage your core to maintain a tall, upright posture. Lift one leg straight up, then move it sideways over the barrier. Keep you...
Mini Band Arm Supported Pushup Kneeling
Просмотров 99Месяц назад
Mini Band Arm Supported Pushup Kneeling
promo sm 🎶
I want to do now
I want to thin
Straight to the point 👉 that what i was looking for
Perfect workout
Good job babe my birthday wish to be working out with you..
Nice smile
NICE CAKES, KEEP PUMPING THAT ASS