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10_Abdominal transverso

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Subido el 5 de enero de 2015 por Francisco J. M.

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Material de apoyo al Seminario de Biomecánica impartido en el IES ALPAJÉS en 2015

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Hi, I'm Kush Karvandi, founder of Exoscribe here at Fit Athletic Club San Diego, and today 00:00:10
I'm going to show you the Sarman transverse abdominus exercises. 00:00:13
For the first Sarman exercise, lie on the floor with your knees bent, feet flat, arms 00:00:17
at your side, hold your stomach in, and do not flatten your back. 00:00:22
Instead, keep your lower back slightly arched and relaxed. 00:00:25
You want to keep one leg bent, slowly slide your other leg out until it's straight on 00:00:28
the floor, and slowly slide it back up into the bent knee position, and relax your stomach. 00:00:32
Repeat this exercise on the other leg and do 20 repetitions. 00:00:37
When this exercise is comfortable, you can then progress to the next movement. 00:00:40
For Sarman exercise number two, lie on the floor with both of your knees bent and your 00:00:44
arms to your side. 00:00:47
Draw in your stomach and hold. 00:00:48
Raise one knee toward your chest and begin to slowly straighten it out. 00:00:50
Slowly lower your leg so it is parallel to the floor, around two to three inches above 00:00:54
it. 00:00:57
Return your leg to the knee bent position. 00:00:58
Rest your foot on the floor and relax your abdomen. 00:01:00
Repeat on the opposite leg while keeping the other knee bent. 00:01:03
up to five repetitions without stopping and build up to 20 reps on each leg. Once that 00:01:05
feels comfortable, continue to the next exercise. For our Sarman exercise number three, bring 00:01:09
your legs up one at a time with your knees bent at a 90 degree angle. Keep one leg bent 00:01:13
and slowly lower the other leg down to the floor and back up again. Repeat the exercise 00:01:17
on each leg and build up to 20 times on both legs. When you are ready and comfortable with 00:01:22
this exercise, you may proceed to the next. Sarman exercise number four, bring both of 00:01:26
your legs up while keeping your knees bent at a 90 degree angle. Gradually extend one 00:01:31
leg out so it is parallel to the floor. Bring your leg back and repeat with the opposite 00:01:36
leg. Try to work up to 20 reps for each leg. Again, I'm Kusha Karvandi, founder of X-Rescribe 00:01:41
here at Fit Athletic Club San Diego and today I just showed you the Sarman Transverse Abdominus 00:01:47
Exercises. 00:01:51
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Idioma/s:
es
Autor/es:
YOUTUBE
Subido por:
Francisco J. M.
Licencia:
Reconocimiento - No comercial - Compartir igual
Visualizaciones:
9
Fecha:
5 de enero de 2015 - 16:57
Visibilidad:
Público
Centro:
IES ALPAJÉS
Duración:
02′ 02″
Relación de aspecto:
1.78:1
Resolución:
640x360 píxeles
Tamaño:
5.66 MBytes

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