To avoid injury, warm up the muscles before training.
5 minutes on any cardio device
Arm circles (forward and backward)
Forward x 20, backward x 20
Forward and backward x 20 – keep arms at shoulder height
In each direction x 10 - hands on your hips
Lunges on the spot
Perform 20 (10 to the right and 10 to the left) shallow lunges on the spot with your hands on your hips
Put your hands against the wall and perform 10 swings with your leg forward-backward, then the same to the side
Perform 20 calf raises
Run on the spot
Warm up running on the spot for 30s
You can do all the exercises in the Functional Training Zone.
You make three sets. One set is all exercises done without a break in a row.
The interval between sets is 4 minutes.
Box step up
Przysiad z taśmami TRX
Plank with knee pull
Pass the fitness ball from your feet to your hands (while lying down)
Important: training plans are general, everyone can adapt them to their needs and abilities.
Stay in each position for 30-60s breathing deeply and rhythmically.
Place your foot on the step so that the heel is out of it and press your heel into the ground.
Cross your legs and bend your torso forward. Try to touch the ground with your hands.
Put your hand against the wall, and with your other hand, grab your foot and pull it to your buttock.
Stand with your legs wide apart (80% of the maximum) and perform a deep forward bend.
On TRX (yellow and black tapes), grasp the handles and stand in a lunge position. Lean forward strongly and spread your arms sideways to shoulder height. Deepen the lunge position for a stronger effect.
In the "seal" position - lying on your abdomen, lift your body up as high as possible.
Sit with your legs straight and place your foot on the knee of the other leg. Bend your straight leg and pull it towards you.
Kneel on the ground on all fours and make repetitive movements pushing your spine upwards towards the ceiling and downwards. Do not lift your arms and legs off the ground.