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Find out here everything about Jackknife pikes on Fitball.
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In this article we are going to show you how to make Jackknife pikes on Fitball:
Push up position, palms on the floor, feet on the ball, we raise hips until only the toes touch the ball
Step by step
1-Lying face-down in a plank position on the floor, support the arches of feet on top of the fitball and hold body in a firm horizontal alignment.
2-Elevate hip towards the highest point trying to aproach the ball to the body.
3-Return to initial position slowly.
Place hands together
Not recommended for persons who suffer from joint problems in the wrists.
In a arm plank position, but leaning the high part of the arches of the feet on a Fitball. Keep back stretched, contract abdominals and lift hips all you can for the body to get near the ball. Return slowly making the ball roll until your feet arches are at the top of the ball.
Basic Muscles Explanation
The rectus major of the abdomen is the most superficial muscular layer that we have in our stomach. It is a long and strong muscle in our abdomen that extends lenghtwise. The external oblique covers the sides and the front of the abdomen from the abdominal rectus to the dorsal. The fibres run diagonally from their inferior insertion on both sides of the abdomen to form the letter V.
Muscles & Joint Actions
The major rectus has its major participation in hip flexions in any of its variations. But the action of the transversus is not the same, because it has to stabilize the interior of the trunk. We work the transversus in everyday efforts, when we cough or exhale with force.
Abdominals are beneficial in bodybuilding and fitness in general to obtain a strong and well developed stomach. Abdominals play an important part in spine flexions and in actions such as in gymnastics, trampoline jumps, wrestling and martial arts. Abdominals are also very useful in some sport activities like pitching and batting in baseball, soccer throw-ins, shot-puts, javeline throwing (golf and boxing).
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