Side Jackknife
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
350 KCAL |
|
Level
|
intermediate |
Equipment
|
Body only |
Smart Voice
AIi Instructions
- 1. Setup position: Lie on your side on a mat. Your bottom arm rests flat on the ground or wraps around your torso, while your top hand lightly touches your head behind your ear. Your legs are straight and hovered slightly off the floor.
- 2. Concentric phase: Simultaneously raise your straight legs and upper body toward the ceiling, bending sideways and contracting your oblique muscles.
- 3. Eccentric phase: Lower your legs and torso back to the starting position in a controlled manner without fully touching the floor to maintain muscle tension.
- 4. Breathing and safety: Exhale as you lift your torso and legs, and inhale as you lower them. Avoid pulling on your head with your hand.
Physiological Impact
Caloric Benchmarking
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