Six essential exercises
Do the exercises in a circuit, alternating exercises with resistance force. Do 3 or 4 rounds, recovering 30 seconds between each exercise.
1. Burpees. They get quickly improve endurance by raising the heart rate. 20 repetitions. If it is too much, you do them without jump.
2. Dynamic Core. Alterna supports raising arms or legs. Keep moving 30 seconds.
3. horizontal or lateral jumps. They improve endurance and leg strength. Alternating directions with 30 jumps.
4. Climber. Improved stabilizing force. Keep exercise 30 seconds.
5. lumbar region. Lean forward with outstretched arms. In addition you will stretch your hamstrings. Makes 10 repeats of slow and controlled manner maintaining the stable column.
6. Dynamic stretching. Stretching a muscle chain dynamically (with movement), avoiding passive and static stretching.
1. Burpees. They get quickly improve endurance by raising the heart rate. 20 repetitions. If it is too much, you do them without jump.
2. Dynamic Core. Alterna supports raising arms or legs. Keep moving 30 seconds.
3. horizontal or lateral jumps. They improve endurance and leg strength. Alternating directions with 30 jumps.
4. Climber. Improved stabilizing force. Keep exercise 30 seconds.
5. lumbar region. Lean forward with outstretched arms. In addition you will stretch your hamstrings. Makes 10 repeats of slow and controlled manner maintaining the stable column.
6. Dynamic stretching. Stretching a muscle chain dynamically (with movement), avoiding passive and static stretching.
No comments:
Post a Comment