o

scoring: The score is the angle of the legs in degrees from the floor. Below is a guide to
scoring for this test

Angle

Rating

90

very poor, starting position

75

poor

60

below average

45

average

30

above average

15

good

excellent, legs horizontal

http://www.fitwirr.com/exercise/kneeling-side-plank-one-leg/#.VIgbT-i0KNA
http://www.fitwirr.com/

Reverse Crunch
Primary muscle group: Abs
Secondary:
Equipment: NO EQUIPMENT
1. Lie flat on an exercise mat on the floor.
2.

Extend your legs fully and place your hands palms down, flat on the floor beside you.

3.

Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the
floor and your calves are parallel to it. This is the start position.

4.

As you inhale, curl your hips up off the floor while bringing your knees further towards your chest.

5.

Continue the movement until your knees are touching your chest, or as far as comfortable.

6.

Hold for a count of one.

7.

In a controlled movement, return your legs to the start position, exhaling as you do so.

8.

Repeat.

Hindu / Judo Push-up / Dive Bombers

Primary muscle group: Abs, Chest
Secondary: Middle & Lower Back, Shoulders,Triceps
Equipment: NO EQUIPMENT
1. Place your hands flat on the floor shoulder width apart.
2.

Keep your back straight and fully extend your legs behind you into a regular push up position, but with your feet
spread slightly wider than shoulder width. Your body should be supported on your toes and hands only.

3.

Keeping your arms straight, move your hands back towards your feet, until your back arches upwards and you
are looking between your feet. (Your body should form an upside down V shape) This is the start position.

4.

As you slowly exhale, bend your elbows, so that your chest and body arc forward and your hips move towards
the floor.

5.

As you reach the start position, continue the movement by arching your back and straightening your arms. This
will push your torso upwards so that your head and chest raise and you are looking above you.

6.

Slowly inhale and push through your arms to return to the start position.

7.

Repeat.

Notes: Hindu push ups are sometimes referred to as Dive Bombers. However a dive bomber incorporates a
traditional push up at the midway point of the movement.
Beginners: You can perform this exercise in a modified push up stance. That is, with your knees on the floor so the
movement is completed using mainly your upper body.

Weighted / Russian Twist

Primary muscle group: Abs, Obliques

Secondary: Biceps, Forearms, Middle & Lower Back

Equipment: NO EQUIPMENT
Warning: When performing this exercise, use smooth controlled movements. Jerking or using momentum to swing
the weight can cause serious lower back injury.

1.

Sit on an exercise mat with your legs fully extended and your upper body upright.

2.

Grip a weight plate between both hands.

3.

Hold the plate out in front of your abdominals keeping your arms bent slightly.

4.

Cross your your ankles and raise them off the floor slightly.

5.

Bend your knees towards you slightly.

6.

Lean back about 15 degrees to balance your body. This is the start position.

7.

In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do
this.

8.

Return to the start position inhaling as you do so.

9.

Repeat the same movement, this time to your right side, again exhaling as you do so.

10. Return to start position and repeat.

Double Crunch
Primary muscle group: Abs
Secondary:
Equipment: NO EQUIPMENT
1. Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your
hands behind your head and bring your shoulders off the ground.
2. Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward
your chest.
3.

Pause and return to the starting position.

Crunches
Primary muscle group: Abs
Secondary:
Equipment: NO EQUIPMENT
1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you
can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
2.

Place your hands lightly on either side of your head.

3.

Keep your elbows in so that they are parallel to your body.

4.

Push your back down flat into the floor to isolate your abdominal muscles.

5.

Gently curl your shoulders forward and up off the floor.

6.

Continue to push down into the floor with your lower back.

7.

Raise your shoulders about four to six inches only.

8.

Hold and squeeze your abdominal muscles for a count of one.

9.

Return to the start position in a smooth movement

Fire Hydrants / Abductor Knee Raise

Primary muscle group: Glutes & Hip Flexors
Secondary: Abs
Equipment: NO EQUIPMENT
1. Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width
apart and bend them at a 90 degree angle.
2.

Try to relax your core so that your back and abs are in a natural position.

3.

Maintain this posture as you raise your right knee and bring it as close to your chest as you can.

4.

Now raise your right thigh out to the side, keeping the hips still.

5.

Kick your raised leg straight back slowly until it is in line with your torso.

6.

Reverse the movement to return to the starting position.

Cat Back Stretch

1.

Kneel on a mat with your hands and knees shoulder-width apart.

2.

Pull your abs in, hunch your back up and flex your spine.

3.

Hold the stretch and then release to the starting position.

Bicycles / Elbow-to-Knee Crunches / Cross-body Crunch

Primary muscle group: Abs, Obliques
Secondary: Glutes & Hip Flexors, Quadriceps
Equipment: NO EQUIPMENT
1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with
your knees bent and feet flat on the floor.
2.

Place your hands lightly on the sides of your head.

3.

Curl your torso upwards so your shoulders are slightly raised off the floor..

4.

Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is
the start position.

5.

Slowly move your legs in a pedaling action as if you are riding a bicycle.

6.

As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to
right knee. Right elbow to left knee.

7.

After each crunch, return to the start position inhaling as you do so.

8.

Without pausing, repeat the movement to the other side.

9.

Repeat without pausing for the desired number of repetitions to each side.

Note: Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury.
Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

Sit-ups
Primary muscle group: Abs
Secondary:
Equipment: NO EQUIPMENT

1.

Lie with knees bent and feet flat on the floor. You can have someone hold your feet or place them under
something to keep them steady.

2.

Place your hands behind your head, elbows pointing out.

3.

Engage your abs and lift your head, neck and shoulders up. Pretend you are holding a small ball under your chin.

4.

Hold and then return to starting position.

TP CH M THUT

BI TP C BNG GIP BNG PHNG

nh hng cho mnh ch tp luyn kt hp gm cc bi tp th dc cho ton

thn gip gim m v cc bi tp c bng cng k hoch dinh dng hp l l
nhng b quyt bng phng v eo thon m Ngi mu Thu Trang chia s vi
M Thut. Thu Trang cho bit c c Chuyn gia Th hnh v Dinh dng AL
Morgan TT Th dc Th hnh & Yoga California hng dn bi tp c bng gip
gim nhanh thng qua nhng vn ng tiu th nhiu nng lng nh chy b,
p xe v cc bi tp tay khng hoc km t vi cch thc hin nhanh, s ln lp
li nhiu v thi gian ngh t gia cc ln tp. ng thi, Thu Trang cng chia
ba n thnh nhiu ba nh, khng bng i, chn n cc loi thc phm t
nng lng v ung nhiu nc.

>> Bi tp th dc c vng 2 hon ho

>> Bi tp th dc th thch bn thn vi TRX
Di y l bi tp c bng n gin v hiu qu m Thu Trang thng tp luyn do
Chuyn gia Th hnh v Dinh dng AL Morgan TT Th dc Th hnh & Yoga
California hng dn.
NG TC 1:
Bc 1: Nm t lng trn thm. Hai chn co li. Bn chn t c nh trn thm. Hai
tay t nh sau gy.
Bc 2: Ht vo nng phn thn trn ln. Th ra. Tr v t th ban u. Lp li ng
tc 15 ln.
Lu : Tp trung s dng c bng khi thc hin ng tc. Trnh dng lng dn n
au lng v tp khng tc dng.

NG TC 2:
Bc 1: Nm nghing trn thm, tay phi chng ngay di vai. Hai chn dui thng
gi ton b thn ngi thng hng. Tay tri gi nh vo hng.
Bc 2: Ht vo nhc cao chn tri ht mc c th. Chn tri dui thng. Th ra, tr v

t th ban u. Lp li ng tc 15 ln.
Lu : C nh hng khi thc hin ng tc.

NG TC 3:
Bc 1: Nm t lng trn thm. Ko hai gi ln cao n khi i to vi sn mt gc
90o. Hai tay xui theo thn ngi.
Bc 2: Ht vo nh nhng dui thng chn phi ra. Git mnh chn v pha ngc ri
th ra. Tr v t th ban u. Lp li ng tc 15 ln.
Lu : Thc hin nhanh v dt khot. Khi dui thng chn lu gi gt chn cch mt
t khong 25 30 cm.

NG TC 4:
Bc 1: Nm t lng trn thm, hai tay dui dc hai bn ngi. Nh nhng nng hai
chn ln cao n khi hai chn to vi mt sn mt gc 45o.
Bc 2: Ht vo nh nhng h thp chn phi xung n khi chn tri to vi mt sn
mt gc 15o. Nhc chn phi ln ng thi h chn tri xung th ra. Thc hin lin tc
15 ln.
Lu : Xit cht c bng khi thc hin ng tc. Hiu qu hn khi thc hin ng tc
nhanh v lin tc.

NG TC 5:
Nm sp, chng hai khuu tay vung gc ngay di vai. Nhn hai mi chn ln v gi
lng, hng thnh mt ng thng. Mt nhn v pha trc. Gi nguyn t th trong 30
giy.
Lu : Xit cht c bng v duy tr hi th u n khi thc hin ng tc.

Mt s lu ca Chuyn gia Th hnh v Dinh dng AL Morgan TT Th dc

Th hnh & Yoga California khi thc hin bi tp c bng ny.

Tp cc ng tc 3 ln, mi ln 15 nhp. Gia cc ln tp c th ngh t 10 30 giy.

t hiu qu tt nht, hy tp cc ng ta trn kt hp chy b, p xe, bi li, t 30 60
pht trong khong t 5 n 6 bui mi tun.
Khng nn tp c bng lin tc 7 ngy / tun v c cn thi gian ngh ngi v phc hi. Tt nht
cch hai ngy tp mt ln.
c c phc hi tt v do dai hn nn thc hin gin c vo cui bui tp.
Khi tp luyn, c th c nguy c b mt nc, v vy cn ch np nc. Ung t nht 2,5 lt
ngy.
trnh tnh trng b i c th gy thm n nhiu hn, Thu Trang thng mang theo mt s thc phm b sung
nng lng v khng gy tch tr m tha d phng. Sau y l 5 loi thc phm b ti a thch ca c nng:

Hnh nhn: Hnh nhn cha nhiu protein, cht x, cng nh vitamin E, mt cht
chng oxy ha mnh m. N cng cha magi, mt khong sn l rt quan trng
sn xut nng lng, xy dng v duy tr cc m c bp v iu chnh lng ng
trong mu. Lun tr sn mt t hnh nhn trong ti gip Trang b sung nng lng v
kim ch cn thm n.
Chui: Chui l mt trong nhng thc phm hng u giu c hm lng kali, mt
cht gip hn ch lng natri trong c th ca bn. n mt qu chui mi ngy gip
gim sng ph mt cch hiu qu, c bit l tch t m cho vng bng.
u nnh: u nnh cha y protein, cht x v cht chng oxy ha.
To: Mt qu to ln c cha nhiu cht x v 85% l nc, gip bn nhanh chng
cm thy no. n mt hoc hai qu to trong ngy, bn s khng lo phi i ph vi cc
cn thm n qu vt.
Chocolate en 70%:Chocolate en 70% c cha cc hp cht bo v chng li bnh

tim, t qu, tiu ng v ung th. Chocolate en cn l thc phm b sung nng
lng hiu qu nhanh v khng gy tch tr m tha.
Ngun: Tp Ch M Thut.
http://www.cfyc.com.vn/bai-tap-co-bung-giup-bung-phang-pa5lg2ca1la21de281.html