By M. Hamon
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Extra info for Aïkido. Une tradition, un art, un sport French
Initially, when you are learning the Russian Ballet Leg Thrust, have somebody try to slide a pen under your back. They should not be able to. 31 I N T E G R AT I O N : T U R N Y O U R A B S I N TO T E A M P L AY E R S Fig. 19 The tension in your abdominals will invariably drop if you breathe during this exercise, giving your hip flexors an opportunity to overpower your abs and possibly causing a back injury. That means that if your doctor disapproves breath holding during exercise–you have been excused from this drill, Comrade.
Exhale, relax for a moment, repeat. Fig. 30B 39 I N T E G R AT I O N : T U R N Y O U R A B S I N TO T E A M P L AY E R S When you work up to a heavy weight, barbell plates or dumbbells will be too awkward to use. Holding a barbell near your collar bones will work better. (Fig. 30C) Prof. Anatoly Laputin of the Kiev Physical Culture Institute in the Ukraine recommended a simple yet highly effective variation of the straight-legged situp. I was told that Pilates practitioners perform a very similar exercise.
29), or you can use a table and anchor your feet around its legs. Having a training partner hold your feet down is also fine. If you use a decline bench (Fig. 30A), you will be able to overload your abs even better. Fig. 29 Fig. 30A 38 I N T E G R AT I O N : T U R N Y O U R A B S I N TO T E A M P L AY E R S Fold your hands on your chest, with an extra weight if possible, inhale, and flatten your back against the bench as you have in the situp test. Maintaining this back alignment, sit up smoothly (Fig.
Aïkido. Une tradition, un art, un sport French by M. Hamon