Sliding roller for abs

Main muscles performing the movement: Abs
Other muscles involved in movement: Shoulders
Mandatory Equipment: Roller (Ab Roller)
Level: Advanced

METHOD OF PERFORMANCE 

1. Hold the roller with both hands and knees on the floor.

2. Place the roller on the floor in front of you so that you can stand on your knees and hands. This is your start position.

3. Slowly slide the roller forward, so to stretch your body in the right position. Tip: Take your body down so as far as you can without touching the floor. Breathe in this part of the movement.
  

4. After a pause in the stretched position, start to pull back, to return to the starting position as you breathe out.

The walk to the farmer

Main muscles performing the movement: Forearms
Other muscles involved in movement: Abs, gluteusi, thighs, lower back, trapeze
Equipment and facilities: A great weight with grip
Level: Advanced

METHOD OF PERFORMANCE 

1. There are various gadgets that can be used for this activity. Can be performed with big dumbbells, bar, etc. Begin by standing between conveniences.

2. Once you grab the handles, lift them, keeping your back straight and head up. 

3. Go on, making small, quick steps and remember to breathe. Move 50 - 100 meters as fast as possible.

 

Stretching for triceps behind head

Main muscles performing the movement: Triceps
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Dumbbell
Level: Advanced
Movement: Pushing

METHOD OF PERFORMANCE

1. Raise your left hand upright over your shoulder;

2. Place your right hand on left elbow;

3. With your left palm reach out to the base of your neck;

4. With your right hand lightly exert pressure on left elbow by pushing it inward and backward to the neck. Hold the position for 15-20 seconds and repeat with the other arm.

Vertical swing with dumbbell

Type: Plyometric
Main muscles performing the movement: calf
Other muscles involved in movement: gluteus, quadriceps, shoulders
Mandatory Equipment: Dumbbell
Level: Advanced
Movement: Pulling

METHOD OF PERFORMANCE

1. Hold the dumbbell between both feet. Keep your back straight and look forward.

2. Bend your legs slightly by increasing light dumbbell behind you.

3. Powerful and controlled fired dumbbells up to a height slightly higher than you,straighten your legs and stand up back.

4. Repeat