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Imagine trying to squeeze everything out of.
Nasm floor cobra. Chapter 9 nasm study guide three important definitions. Lift upper body arms and legs simultaneously. Floor cobra ball cobra posterior foot foot flattens peroneals lat. Contract the glute muscles and position the arms straight down to the front of the body at shoulder level.
Lay your front on the floor or a fitness mat. Brace the whole body. Bracing is contracting the outer muscle units. All of the muscles that attached to or pass the joints in the lumbar pelvic complex.
Stretch out the legs backward the arms are next to the body. Where you draw your navel to your spine without spinal flexion this helps to activate the inner unit of the core for stability. Nasm national academy of sports medicine. Gastrocnemius gluteus medius peroneal stretch calf stretch hamstring stretch standing tfl stretch single leg balance reach single leg medial calf raise.
Hold the tension for a few seconds and come back to the starting position slowly. Keeping the elbows straight and glutes contracted. For students unable to take their personal trainer certification exam in person due to covid 19 nasm is offering an exclusive opportunity to take the final exam online through a live remote proctor. A great example of an exercise that s challenging to perform correctly and therefore cue is the prone cobra on the floor.
Jones and bartlett. It is a slow and controlled motion. Nasm essentials of personal fitness training 6th ed. The palms lie on the floor.
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