<p><strong>3. Crunch Plank: </strong>Pridite do prstov v visokem položaju, potisnite z rokami in zbolela za abs. Kolena upognite v prsi in poskrbite, da bodo roke zložene pod rameni. Če čutite fleksorje kolka ali štirikolesnike, se spustite do kolena, spustite komolce navzdol in nato dvignite boke do stropa dva do tri centimetre, nato pa se počasi vrnite navzdol. Če želite dodati več intenzivnosti, držite boke na vrhu in stisnite abs. To storite dve minuti.</p> <p><strong>4. Stranska plošča z vrtenjem levo: </strong>Pridite na levo stran z ramo tik pod komolcem. Stopala lahko zložite desno drug na drugega ali zamaknite. Od tod segajte nasprotno roko proti stropu in dvignite boke višje, se zavrtite navzdol do rame, prihajate na tla na tla. Segajte v roko pod trupom, nato pa zavrtite nazaj navzgor. Z vsakim predstavnikom dvignite boke. Osredotočite se na povezavo s kolkom. Za izziv se ustavite na vrhu. Če potrebujete podporo, se spustite na kolena in jih zložite, ko dvignete boke, kolikor lahko. To storite eno minuto.</p> <p><strong>5. Stranska desnica za vrtenje:</strong> Na drugo stran spravite ramo pod komolco, stopala zložena ali zamaknjena. Dvignite boke do stropa, stisnite to desno poševno in se zasukajte, da se boke in ramena držite navzdol proti preprogi. Prepričajte se, da resnično zavrtite ramena, sicer ne dobite zasuka poševne. Vdihnite in dvignite boke višje. To storite eno minuto.</p> <p><strong>6. Ravna roka: </strong>Položite v položaj na hrbtu in stopala dvignite naravnost čez boke, roke desno čez ramena. Prepričajte se, da se vaš spodnji del dotika preproge. Od tu se spustite z rokami in nogami, tako da se lebdijo v vzvratno ploščo. Z zategnjenim abs -om se prepričajte, da se spodnji del hrbta še vedno dotika. Nato dvignite roke nazaj čez ramo in stopala čez boke. Ostanite res počasi. Prav tako lahko premikate roke in noge v nasprotju in spuščate noge, ko se bodo roke dvignile. Za celo <em>več</em>, Lahko dvignete ramenska rezila s tal. Če potrebujete več podpore, malo upognite kolena. 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