Скачать или смотреть Abdominal Press using Sporti Dryland Resistance Training Cords

HOW TO: Attach training cord to a sturdy pole or fence at hip height. Lay down facing away from cord and grab the handles. Stack your knees on top of your hips and paralell your shins to the ground. Press your belly button towards your spine, so there is no space between your lower back and the ground. This will protect your lower back. Draw hands directly over your shoulders to start. You should notice a little bit of tension in the cord here, but not too much. Press your arms towards your knees to feel your upper body start to fire up. Slowly extend arms back to the starting position. Repeat to get a full arm and ab workout!

WHY: Just like the abdominal pike, the abdominal press exercise targets your entire core, including obliques, lower back, and hip flexors. Having a strong core is fundamental to a swimmer's performance as it enables better body position in the water, more powerful strokes, and efficient turning at the wall. As a bonus, this exercise improves coordination and stability!