Week 1: The Core
The beauty of a cheerleading team is that everyone has a specific role in the team, and one without the other team does not exist. Period. End of discussion. In the next series of articles, I will share my experience with you. fly girl fitness Stretching of muscle building, you will learn everything you need to know to fly higher, throw hard, higher lift and return to perfection! So, let's start at the top of the pyramid and work our way Fitness fly!
The Aviator
The steering wheel is the person who defies gravity that is seen to be thrown in the air or getting their body so ridiculous as a "bow" and "Scorpion" while balancing on a large number of hands. Now would be the time I ask you to rub your belly and pat your head while jumping round ... fly girl fitness joke! Either way you slice it, these girls should be able to turn the heads of the audience! So if you think you're ready for a flyer or want to improve their flying skills, Fitness fly read on!
Fitness fly Joy Flyers have a dual responsibility to be flexible and muscular. fly girl fitness There are three important attributes of a prospectus should have and do not forget when planning an exercise routine strong legs and core fly girl fitness , impeccable balance and flexibility Fitness fly. Today we'll start with the most important, but exercise routine the most overlooked for travelers: the kernel Fitness fly. I have received many, many questions which are cheerleading out of balance and therefore are very flexible, but I can not carry a touch of toe fly dog fitness. Here is the answer to all the hot performance issues cheerleaders: If you have a strong core, can prevent injuries, touch your toes and have a perfect balance. So there. A list-like build-your-core that will make you fly in no time Fitness fly!
fly girl fitness Crunches: Start by lying on your back on a mat or on the floor with your knees bent and feet flat on the floor. fly dog fitness Place your hands behind your head, fly dog fitness elbows parallel to the ground and his face towards the ceiling. Fitness fly Tighten your abdominal muscles and lift your upper body by the shoulders to the knees. fly girl fitness Hold for a second, then get to the starting position. Perform in repetitions and increase the repetitions as and when your body adapts to exercise fly girl fitness.
Side Crunches: Assume that the initial position of the crisis (see above). Fitness fly Drop your knees to one side on the ground, but kept bent. Your body is now slightly to the side. fly girl fitness Place the palm of your hands behind your head and breathe before lateral contraction. You mainly use the oblique muscles to turn your body into a contraction side. Fitness fly His face double the shoulder over the carpet in the crisis. fly girl fitness When you zoom in, exhale slowly. fly girl fitness Make sure your head is in line with the neck while you crisis to avoid neck strain. Fitness fly Hold for one second and slowly lower your upper body toward the floor. Repeat the procedure on one side, then switch sides for lateral contraction to the other group of oblique muscle. Perform in repetitions and increase the repetitions as and when your body adapts to exercise Fitness fly.
Flexion: Begin by lying on your back on a mat or on the floor with your knees bent and feet touching the floor. Fitness fly Place your hands behind your head, elbows parallel to the ground and his face towards the ceiling. Keeping your right knee bent, lift while bringing the left arm and hand to touch right toe. Alternatively Fitness fly, with the right hand touching the left big toe. Remember to keep the leg still firmly on the ground. Perform in repetitions and increase the repetitions as and when your body adapts to exercise. fly girl fitness If neck pain, modify the exercise holding his head with his hands and lifting toward the ceiling for each repetition. Continue alternating legs Fitness fly.
Leg Lifts: Begin by lying on your back on a mat or on the floor Fitness fly, arms stretched along the body, palms down. Fitness fly Keep your shoulders, head and lower back flat against the surface. Lift your legs until they are at right angles to the hips Fitness fly. Lower your legs slowly and stop a few inches above the ground. Fitness fly Keep your legs there for a couple of seconds. fly dog fitness Lift your legs to the starting position and hold for a few seconds slower. Perform in repetitions and increase the repetitions as and when your body adapts to exercise Fitness fly. Also, Fitness fly start the exercise easier by reducing the legs at an angle of 30 degrees. Increase the impact of your leg lifts to reduce your feet as close to the ground as possible Fitness fly.
fly girl fitness Super Mans against lie face down on a mat or on the floor. fly dog fitness Tight and keep your legs straight, arms straight and extended above your head fly dog fitness. Keep your head and neck in a neutral position Fitness fly. Keep your legs straight (but not locked) and torso stationary, lift your arms and legs to the ceiling at the same time to form a smooth curve with your body. You should feel literally like Super Man flying through the air. Fitness fly Hold for a slow 30 counts. Remember: Do not hold your breath! Try to keep your breathing regular and uniform. If you need to make it easier, hold the position for less burden Super Man and lift your legs and arms as high Fitness fly.
Side Plank: Lie on your side with your right hand on a mat or on the floor. fly girl fitness If you are a beginner, it is recommended to start this exercise on your elbow. Get up to form a "sheet" with your right arm and left arm on your side. Hold for a count of 8-12. Fitness fly If you want to take the bedside table to the next level, take your left hand and extend to the ceiling. You can be easier to maintain balance, fly dog fitness turning his head to look at his left hand find. fly girl fitness Repeat with the other side. Remember to keep your body in a straight line, tightening the abs and gluteus. Not to bend forward! This is cheating! It is a good idea to start in front of a mirror to learn the technique. Do not forget to breathe! Try to maintain a constant breathing and uniform throughout the year Fitness fly.
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