Check out Bas Rutten's Liver Shot on MMA Surge: http://bit.ly/MMASurgeEp1 Muscles Worked Fly overs engage the core muscles of your back, arms and shoulders.? Getting Started Start off the exercise by standing to the side of a bench. Place your hands on either side of its width and lean forward a little bit. Lower your body into a modified squat by bending your knees slightly. Keep your shoulders rolled back and up, making sure not to let them fall forward towards the bench. The spine should be in a neutral position.? Perform the Exercise Once you're in the starting position next to the bench, you can begin doing the fly overs.? * First, shift your weight forward onto your hands.? * Then jump over the bench, using your torso and legs to guide you.? * Keep your body tight while moving over the bench * Land on the other side of the bench as softly as you can.? * Repeat by jumping? over the bench?in the other direction.?* For a full exercise, continue doing the fly overs for a set time. Start off with 15 seconds, then move to 30 seconds, 45 seconds and finally a full minute.? Disclaimer:?There is no "one size fits all" approach to exercise, diet or weight loss. Please be aware that not all exercises are for everyone and this or any other exercise program may result in injury. To reduce your risk of injury, consult your doctor before beginning any exercise program. Mahalo's experts offer advice that is in no way intended as a substitute for medical counseling. Read more by visiting our page at: http://www.mahalo.com/courses/get-fit/upper-body-exercises/fly-overs/
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