Place the thighs on the padding and fix the feet in the holder (feet pointing downwards). Make sure that the support pad is adjusted so that the hips are free and the legs are straight. The hips are extended, the exposed upper body is kept horizontal and the arms are held on the chest or crossed. From this position, bend the hips as far as possible (while maintaining the lumbar curve). The return to the starting position is initiated by tensing the gluteal muscles and hamstrings. Finally, the upper body is raised again until the hips are fully extended (upper body horizontal to the floor).
Attention:
The position of the upper body remains unchanged (keep the torso tensed).
Lighten:
Lower the upper body less; support from a partner; place a raised object underneath the upper body to support yourself with your hands.
Harden:
Additional weight (on the chest); place hands with bent arms by the ears; arms held high (extension of the body).
