1. -Sit on the ground with your legs straight in front of you
2. - Lean back so that you are almost laying down, with your hands on the ground beside you let your elbows touch the ground
3. - Lift your upper body and legs off the ground simultaneously, pause at the top for a second then lower yourself down again
4. Perform this exercise slowly and do not let your legs or upper body touch the ground until you are done

Nautilus machine Vertical Chest Press

Rectus Abdominis

Convenient footplate sets the start position using the strength of the legs. Multiple-position hand grips and low starting weights meet the need of a wide variety of users.

Limited range leg extension that targets strengthening the Vastus Medialis Oblique (VMO). This muscle is important in stabilizing the knee.

Using lighter weights, extend the leg from a near straight at-rest position to a straight position; hold the leg at this position for a second or two; then return to rest. This is an endurance exercise, so lighter weights and higher reps are important.

Mit einer Kurzhantel in jeder Hand machen Sie einen Schritt nach vorn, so dass Ihre Füße etwa 1,5 Meter auseinander stehen. Achten Sie darauf, stabil zu stehen und den Rumpf aufrecht zu halten. Senken Sie den Körper nun ab, bis das vordere Knie in einem 90-Grad- Winkel gebeugt ist, das hintere Knie den Boden beinahe berührt. Dann gehen Sie zurück in den Stand. Alle Wiederholungen durchziehen, erst dann die Seite wechseln.

Using two dumbells hold them in front of you hips, plams in, with your elbows slightly bent and forming two sideways v's. In a smooth controlled motion, not a jerking motion, and keeping your upper arm still, lift the dumbells up and out bringing them shoulder level forming a W.