Flutter Kicks

Bölge

Bacak

Hedef kas

Kalça fleksörü

Ekipman

Vücut ağırlığı

Zorluk

Başlangıç

Destek kaslar

Ön bacak, Sartorius, İç bacak, Tensor fasya, İç bacak

Flutter Kicks nasıl yapılır?

Bu anlatım henüz Türkçeye çevrilmedi, özgün hâliyle gösteriliyor.

1. 1

   Flutter Kicks is a lower body exercise that primarily targets the core, specifically the lower abdominal muscles, and also engages the hip flexors and quads. It's an excellent choice for athletes, fitness enthusiasts, or anyone looking to strengthen their core and improve overall stability. By incorporating Flutter Kicks into your workout routine, you can enhance muscle endurance, improve posture, and even contribute to better performance in various sports and daily activities.

2. 2

   Lift your legs off the ground about 6 inches, keeping them straight and parallel to each other.

3. 3

   Begin to move one leg up while the other moves down, alternating them in a 'fluttering' motion.

4. 4

   Keep your abdominal muscles engaged throughout the exercise and try to keep your lower back flat on the ground.

5. 5

   Continue the fluttering motion for your desired number of repetitions or time duration.

6. 6

   İpucu: Engage Your Core: Before you start the movement, engage your abdominal muscles. This is important for stability and to ensure that the right muscles are working during the exercise. Remember, flutter kicks are primarily a core exercise, so if you're not feeling it in your abs, you're probably doing it wrong.

7. 7

   İpucu: Controlled Movements: When performing the exercise, lift one leg up while keeping the other one down. The movements should be small, steady, and controlled. Avoid kicking your legs too high or too fast as this can strain your back and won't target your abs as effectively.

8. 8

   İpucu: Keep Your Lower Back Pressed Down: A common mistake is to allow your lower back