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7 Weeks to 300 Sit-Ups: Strengthen and Sculpt Your Abs, by Brett Stewart

By Brett Stewart

ARE you prepared TO SCULPT YOUR ABS?
Follow the 7-week software during this ebook and you’ll vastly bring up the energy and muscle tone of your middle, again and obliques to such an severe that you’ll manage to do three hundred consecutive sit-ups. full of transparent charts and precious photos,7 Weeks to three hundred Sit-Ups tells you every thing you must learn about the final word workout on your center and includes:
• directions on how you can do an ideal sit-up
• Easy-to-follow revolutionary education programs
• extra demanding situations for severe strengthening

Offering field-tested, daily plans and greater than 30 core-shredding workouts, this publication has whatever for everybody: from newbies embarking on a brand new exercise session routine to athletes trying to extend their strength-training options.

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Extra resources for 7 Weeks to 300 Sit-Ups: Strengthen and Sculpt Your Abs, Back, Core and Obliques by Training to Do 300 Consecutive Sit-Ups

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6 c£u! act:' t§eJoin{j t'o crtati �-e/{lose. /tk:_jr(me mPYeCf. J an -4- %cf1Vt/f�- a;/Janfv. -5-­ Crufr S T E P 1 Define the position of each joint in the pose. This will guide you to the muscles to engage. Look at the major joints, including the shoulders, elbows, hips, knees, and trunk. For example, in Dhanurasana, the hips extend and the knees flex. The trunk extends. The shoulders and elbows extend ... and so on throughout the body in the pose. S T E P 2 Identify the prime mover muscles that act on the joints to create the pose.

To engage the serratus ante1ior, hold the scapulae in place and imagine pressing the hands outward against a door frame. S T E P 6 Finalize the pose by activating the rectus abdominis. This produces the abdominal "air bag" effect, wherein the increased intra-abdominal pressure supports the lumbar spine. The rectus abdominis also pulls upward on the pubic symphysis. This synergizes the action of the gluteus maximus in retroverting the pelvis, aiding to protect against lumbar hyperextension. Use the pubococcygeus and piriformis muscles to engage mula bandha and nutate the sacrum.

Allow the neck to release and the head to drop back to relax the brain. BASIC JOINT POSITIONS • The shoulders extend and • • The elbows extend. • The knees extend. • The forearms pronate. • The ankles plantar flex. • The trunk and cervical spine extend. 58 The hips extend, internally rotate, and adduct. externally rotate. Y O G A MAT C O M PA N I O N I BOOK 3 Pu rvottanasana Preparation Purvottanasana stretches the flexor muscles at the fronts of the hips, including the psoas and its synergists.

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