Squatting movement pattern stovepipe abdomen hip
Action: (1) for a chair, then stood before insanity workout the chair, back to the chair, his legs apart to shoulder width (2) contraction of the abdomen, bend your knees slowly squat down, buttocks close to the chair, in the process remain tightening of the abdomen. (3) to keep the knee behind the toe, can not exceed, and then sitting in a chair a few seconds. (4) contraction of the abdomen and legs, tendons, and slowly rose from his chair up until the resumption of the starting position. The key: do this action, knees and toes to keep along the same line. This is sitting in the most simple action. Not meet in your first time, you can sit in a chair, experts were to leave the chair, knelt down, with only a chair and not sitting around. Hand holding a ball (or dumbbell), bending, head inward, keeping the back straight, knees slightly bent. Push the ball into the bottom of the abdomen, squeezing the back muscles. Legs apart, wider than the shoulders, then put his hands on the ball, pushed the ball slowly.
while bending your knees, hips down, squatting p90x workout sheets . Abdomen, back, straight ahead, and to ensure that you are doing this action at the toes of the back of the knee. Push the ball at the same time, slowly stand up straight. Repeat squat 12 times. This is an action for beginners, not only can practice squatting movement, but not too hard supporting strong squat tied to a rope in front of you a fixed object, feet apart, and hip width . Pulling the rope, bending his knees to squat, the angle between the thigh and lower leg is not less than 90 degrees. Thrust through the heel and squeeze your buttocks, let your body restore good start position. This action is relatively simple, the cord allows you to do to maintain good posture when sitting, but do not worry about squatting when he fell.
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