5. Lift-up
Initially, a status and contract Pusat core until it is attached to the right elbow, and knee coasts. Put the toe of your right foot to take into account the slow side of the arm to the lower knee, until it reaches the wrist. Repeat the knee back against the forearm throughout the Pusat training position. Show another face
Jay says: To ensure proper form, the imaginary line from the heels to the shoulders.
6. walk panel
Start corset Pusat status possible in front of the core and shoulders to reach a right hand. The hand lay back on the floor and make the same move with the left hand. Quickly the alternative hand aims to create a straight line from the hip and shoulders
Jay says: Stop immediately if hips started to relax. Show start …show more content…
Twister
Follow up with a medicinal ball started Pusat position with both hands on the upper chest walk in a straight line of the right leg to contract the core and the right to be in the ball of the left foot, placed in the right to body 180 degrees do not rotate stop. Repeat run leads in the reverse direction with left foot.
Jays says: Use a medicine ball based on the strong wind. This will allow you to facilitate the rotation on the floor
11. Hip hops
In a sitting position, legs as wide as possible, legs resting on the floor and put their hands in their hands. Lay flat on the floor and chin back parallel. Contract floor core and press the palms together while lifting both legs as high as possible above the lifting heels in a controlled manner, reverse direction with the feet. Repeat.
12. Platinum raises
Like the practice of being in the same position. Grow with clapping hands on contract comes afterward. Right hand with foot and toe lift left side touch optional
13. Tap & Go
Stay in the same position as above, which is outside the arms stretched overhead, including medicine. Right torso floor outside right foot and move to slam the ball will be between the hands. After touching the ground, move the navel level ball and rotate between the fuselage. Slam Continue left and turning directly from left leg from the ball hit between the legs. Repeat to start
Initially, a status and contract Pusat core until it is attached to the right elbow, and knee coasts. Put the toe of your right foot to take into account the slow side of the arm to the lower knee, until it reaches the wrist. Repeat the knee back against the forearm throughout the Pusat training position. Show another face
Jay says: To ensure proper form, the imaginary line from the heels to the shoulders.
6. walk panel
Start corset Pusat status possible in front of the core and shoulders to reach a right hand. The hand lay back on the floor and make the same move with the left hand. Quickly the alternative hand aims to create a straight line from the hip and shoulders
Jay says: Stop immediately if hips started to relax. Show start …show more content…
Twister
Follow up with a medicinal ball started Pusat position with both hands on the upper chest walk in a straight line of the right leg to contract the core and the right to be in the ball of the left foot, placed in the right to body 180 degrees do not rotate stop. Repeat run leads in the reverse direction with left foot.
Jays says: Use a medicine ball based on the strong wind. This will allow you to facilitate the rotation on the floor
11. Hip hops
In a sitting position, legs as wide as possible, legs resting on the floor and put their hands in their hands. Lay flat on the floor and chin back parallel. Contract floor core and press the palms together while lifting both legs as high as possible above the lifting heels in a controlled manner, reverse direction with the feet. Repeat.
12. Platinum raises
Like the practice of being in the same position. Grow with clapping hands on contract comes afterward. Right hand with foot and toe lift left side touch optional
13. Tap & Go
Stay in the same position as above, which is outside the arms stretched overhead, including medicine. Right torso floor outside right foot and move to slam the ball will be between the hands. After touching the ground, move the navel level ball and rotate between the fuselage. Slam Continue left and turning directly from left leg from the ball hit between the legs. Repeat to start