Dancer's Stretch

طريقة الأداء

1. 01Sit up on the floor.
2. 02Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
3. 03Place your left arm on your right leg and your right hand on the floor.
4. 04Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.

نقاط الأداء الصحيح

• —Keep a neutral spine; stop the set if it rounds.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.