po wyzwaniu PL.mp4

Get a slim waist in 3 weeks

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Super Model Abs & Waist

Ewa Chodakowska's plan entirely dedicated to the abs and waist – you'll strengthen your core, sculpt your abs, and slim your waist.

PROSTOWANIE I ZGINANIE ŁOKCI W LEŻENIU PRZODEM_LOOP.mp4

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How to perform elbow extension and flexion while lying on your front?

The movement is performed by:

- back muscles

Additionally works:

- shoulders, arms, glutes
Starting position:

Grab dumbbells and lie on your stomach. Knees straight, toes of shoes on the floor. Raise your chest and head just above the floor. Extend your arms and dumbbells forward and position them above the floor. Pull in and tighten your abdominal muscles.

Movement:

Keep your torso stationary. Bend your elbows back, drawing your shoulder blades together firmly. Straighten your arms, returning to the starting position. Repeat.

Tips:

Keep your abs tight. Chest off the floor. Face down.

Straightening and bending the elbows while lying on the front

Straightening and bending the elbows while lying on the front

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