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FR 24
Levé de jambes (deux jambes)
Travail des obliques inférieurs
1. Asseyez-vous au centre de l’appareil, en vous décalant
légèrement vers l’arrière.
2. Répartissez votre poids vers l’arrière en prenant
légèrement appui au sol avec les mains.
3. Resserrez les jambes et tendez-les droit devant vous.
4. EXERCICE : levez vos jambes serrées et tendues,
puis rebaissez-les. Répétez le mouvement.
Important : effectuez ce mouvement sans élan. Ne
reposez pas les jambes durant l’exercice.
Dips
Travail des triceps et des épaules
1. Asseyez-vous au sol devant l’appareil.
2. Posez les mains de façon parallèle
sur la surface bosselée de l’appareil.
3. Placez les jambes de façon parallèle
et levez le fessier de 10 15 cm.
4. EXERCICE : échissez les bras puis
tendez-les. Répétez le mouvement.
Important : ne reposez pas vos
fesses au sol pendant l’exercice et ne
relevez pas les épaules.
Levé du bassin
Travail des fessiers et des muscles du bas du dos
1. Allongez-vous sur le dos sur un tapis.
2. Placez vos pieds de façon parallèle
sur l’appareil.
3. Placez vos bras parallèlement le long
du corps.
4. EXERCICE : gainez le ventre,
soulevez le bassin à la verticale, puis
rebaissez-le.
Important : ne reposez pas votre
bassin au sol pendant l’exercice et
veillez à ne pas creuser le dos.
24


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