FAQ
Użytkownicy
Grupy
Galerie
Rejestracja
Zaloguj
Profil
Zaloguj się, by sprawdzić wiadomości
Szukaj
Forum Strona Główna
->
Dzielnica Niższa (południowa)
Napisz odpowiedź
Użytkownik
Temat
Treść wiadomości
Emotikony
Więcej Ikon
Kolor:
Domyślny
Ciemnoczerwony
Czerwony
Pomarańćzowy
Brązowy
Żółty
Zielony
Oliwkowy
Błękitny
Niebieski
Ciemnoniebieski
Purpurowy
Fioletowy
Biały
Czarny
Rozmiar:
Minimalny
Mały
Normalny
Duży
Ogromny
Zamknij Tagi
Opcje
HTML:
TAK
BBCode
:
TAK
Uśmieszki:
NIE
Wyłącz HTML w tym poście
Wyłącz BBCode w tym poście
Kod potwierdzający: *
Wszystkie czasy w strefie EET (Europa)
Skocz do:
Wybierz forum
Biblioteki Kreatorów
----------------
Księga Zasad
Księga Postaci
Księga Potworów i Bohaterów Niezależnych
FAQ
Miasto: Eriopolis
----------------
Dzielnica Portowa (północna)
Dzielnica Handlowa (wschodnia)
Dzielnica Wyższa (zachodnia)
Dzielnica Niższa (południowa)
Kanały pod Miastem
Okolice Miasta
Dzika Puszcza
----------------
Czarny Las
Wioska Bastai
Wzgórza i Góry
----------------
Las w cieniu Gór
Wzgórza
Zbocze
Chmurne Szczyty
Równina Mgieł
----------------
Wiśniowa Wioska
Stepy
Miasto: Arion
----------------
Arion (epidemia)
Wioska Pravium
Okolice Miasta Arion
Ocean Wiatrów
----------------
Szlaki Handlowe
Wyspa Rukia
Wyspa Piratów
Wyspa Kei-Sumi
W podróży
----------------
Tabor
Cyrk
Pustkowia
----------------
Bagna
Ruiny
Osiem szczytów
Wielkie lasy
Przegląd tematu
<table border="0" cellpadding="3" cellspacing="1" width="100%" class="forumline"> <tr> <th class="thCornerL" width="22%">Autor</th> <th class="thCornerR">Wiadomość</th> </tr> <tr> <td width="22%" align="left" valign="top" class="row1"><span class="name"><a name=""></a><b>xiap0zbc2rn</b></span></td> <td class="row1" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://picsrv.fora.pl/Elveron/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Wysłany: Czw 11:09, 07 Kwi 2011<span class="gen"> </span> Temat postu: ajf 5 Advanced Core Strength Movements As we b ajf</span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody"><span style="font-style: italic">"It is possible to fail in many to succeed is possible only in one way." -Arestotle</span> <br />3. Hold resistance for <span style="font-weight: bold">5</span> to <span style="font-weight: bold">10</span> seconds and release. <br /><span style="font-weight: bold">Note</span>: This can be done with both legs simultaneously. <br />Read on <br />The Best Core Exercises <br />Using Your Home Gym <br />Integrating Core Exercises Into Your Workouts <br />4. After <span style="font-weight: bold">5</span> to <span style="font-weight: bold">10</span> repetitions repeat sequence on left leg. <br />2. Straighten leg <a href="http://www.jordanshoesale.net/air-jordan-13-xiii" target="_blank" class="postlink">air jordans 13</a>, keeping abs tight and hold <span style="font-weight: bold">5</span> to <span style="font-weight: bold">10</span> seconds. <br />1. While standing straight up with hands overhead. <br />2. Place hands behind head and lift head and upper torso. <br />1. Lying on side, with elbow touching floor. <br />3. Repeat for <span style="font-weight: bold">15</span> to <span style="font-weight: bold">25</span> repetitions per side. <br />Straight Leg Raise <br />3. Lower hips to floor and repeat for <span style="font-weight: bold">10</span> to <span style="font-weight: bold">12</span> repetitions. <br />Unilateral Isometric Hip Flexion <br /><span style="font-weight: bold">Note</span>: This exercise may be done by raising legs alternately. <br />Jack Knife Sit-up <br />3. After <span style="font-weight: bold">5</span> to <span style="font-weight: bold">10</span> repetitions repeat sequence on opposite leg. <br />3. Lower legs and body back to floor and repeat for <span style="font-weight: bold">10</span> to <span style="font-weight: bold">15</span> repetitions. <br />1. Laying on your back, with knees bent feet flat on floor. <br />Until next week: <br /><span style="font-weight: bold">Note</span>: Be sure to keep shoulders perpendicular to floor. <br /><span style="font-weight: bold">Note</span>: Keep head and torso up and lower back flat to floor. <br />1. Lying on floor with arms at sides. <br />4. Turn to other side and repeat sequence. <br />1. Lying on back, legs bent feet off the floor and hands behind head. <br />1. Lying on back with legs straight up and heels touching. <br />3. Repeat for <span style="font-weight: bold">10</span> to <span style="font-weight: bold">12</span> repetitions and then do the same on left side. <br />Standing Lateral Bends <br />Side Bends <br />4. Inhale as you return legs to starting position. <br />2. Lift hips until body is straight line from shoulders to feet <br />Lower Lift <br />Last week's article looked at beginning core exercises <a href="http://www.jordanshoesale.net/jordan-sc-1" target="_blank" class="postlink">air jordan sc-1</a>, today we're going to look at movements for the more advanced exerciser. Let's get right to it, shall we. <br /><span style="font-weight: bold">Note</span>: remember to keep back flat to floor. <br />Crisscross <br />3. Exhale as you lower legs to 45 degrees. <br />1. Lying on your back with knees bent and feet off floor. <br />2. With abs tightened <a href="http://www.jordanshoesale.net/air-jordan-ajf5" target="_blank" class="postlink">ajf 5</a>, simultaneously raise upper body and legs attempting to touch feet. <br />2. Straighten arms and place them on right knee, resist knee with arms. <br />2. Bend from waist to right side (gently) and back to start position. <br />2. Lift upper torso and twist alternately left elbow to right knee and right elbow to left knee.</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" height="1" class="spaceRow"><img src="http://picsrv.fora.pl/Elveron/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> </table>
fora.pl
- załóż własne forum dyskusyjne za darmo
Elveron phpBB theme/template by
Ulf Frisk
and
Michael Schaeffer
Copyright Š Ulf Frisk, Michael Schaeffer 2004
Powered by
phpBB
© 2001, 2002 phpBB Group
Regulamin
