Legs - Exercise 3
Image 1 |
To do this exercise you will need voleyball knee pads, skate Knee
pads or similar (image 1 - click
here to know more). Here on Brazil we call this exercise
"Little Toad". It's a curious name but it illustrates
well the position assumed during the execution. Do
Warm up. Kneel down in a surface where you can slip
well, as pulish lumber or slate. Still in this position, you should
split the legs to the sole of your feet keep close. Look the image
2 below. |
The assistant leas on down in your hip forcing
your body until the groin touch the ground. The feet should stay together
of the beginning until the end. The torax accompany the pelvic level
while it approaches of the ground (image 3). That is the most correct
way and it should be used by beginners.
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| Image 2 |
Image 3 |
Image 4
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In the "little toad" also make possible to work the
abdominal muscles and the column. This form is used by athletes
who already endowed with some flexibility. While the assistant
force your hip down you support the hands in the soil without
inflecting it (image 4). At this moment the assistant will have
more difficulty to keep you down. If he doesn't have force enough
you should opts for others methods. |
Repeat the exercise 3 or more times. In each one of them the partiner
should strong and static at your maxim spliting in 10 to 20 seconds to
the beginners and about 30 to 100 seconds for initiate children.
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Important:
After each exercise you must to hug tightly you own knee
close to the chest. It will relieve the muscles of the leg , as
in the image side. |
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