Scissor Kick

طريقة الأداء

1. 01To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.
2. 02With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.
3. 03Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.
4. 04Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.
5. 05Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —Lead with the elbows and finish by squeezing the target muscle.
• —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.