Sunday, February 21, 2016

Knee Lift (Oblique Roman Chair)

Target MusclesRectus abdominis (especially the lower part), Hip flexors
Starting Position:
1. Rest yourself on your forearms and grasp the handles for support.
2. Your arms should be fully extended and your lower back slightly  arched.
The Movement:
1. Take your legs slightly behind your body.
2. Bring your knees up at a curling angle so that your ankle touches the dip handle in front of the arm rest.
3. Hold for a count of two; then slowly return your legs to the starting  position.
4. Repeat in the opposite direction to complete one rep.
• Do not swing your knees up or use the momentum of your legs - use  the strength of your abdominals to move your hips and legs.
• For maximal results, raise your legs to approximately 30-45° to the  horizontal. The abs shorten only when your legs go past parallel-  below this point, they hold a static contraction as the hip flexors raise  the legs.
• To make the exercise easier, bend your knees to reduce the  resistance