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50 minut fitness - propozycja dla ka盥ego Drukuj
Redaktor: Jerzy Skucha   
03.08.2007.
Zgodnie z 篡czeniem uczestników zgrupowania ogólnorozwojowego w Spale przedstawiamy program przyk豉dowej sesji treningowej aerobiku:

Fifty Minutes to Fitness 

In today’s busy corporate world it is becoming more and more difficult to find thetime for personal fitness. Often however, it is not a lack of time that prevents us frombecoming physically fit, rather it’s a misunderstanding of the definition of personalfitness. Many people have the misconception that personal fitness is associated withweight lifting and jogging. This is incorrect. Beyond the basic level of fitness needed toreduce the risk of disease processes, personal fitness can be determined as anindividualised measurement of ones physical ability to enjoy life, it is not a measure ofones ability to lift heavy weight or run long distances. If you plan on heading to theslopes this winter you should begin a personal fitness program to help you get the mostenjoyment out of the winter months. Additionally these exercises are intended to help prevent season ending injuriesthat are far too common to sports. By moving through 10 circuit exercises in ashort period of time, you will maintain an elevated heart rate while performing asequence of aerobic, anaerobic and balance drills. The stretching exercises areintended to increase flexibility, improve balance and decrease the incidence ofinjury.  The entire routine can be broken down into five segments:1) 5 minute warm-up2) 12 minute circuit training (first cycle)3) 10 minute group A stretching4) 12 minute repeat circuit training (second cycle)5) 11 minute group B stretching/cool down 

1) FIVE MINUTE WARM-UP

2) CIRCUIT TRAINING

#1 SQUATS1 minuteStart Position: Look straight ahead standing with feet shoulder widthapart. Keep your weight distributed evenly over both feet with heels flatand your back straight.  Arms out in front at an angle just less than 90 degrees with aslight bend in the elbows.

Or Arms out from your sides at a 90 degree angle. 

Action: Inhale as you slowly sink into the squat until your knees bendto a 90 degree angle (do not go past 90-degrees). Exhale and slowlypush back up from your heels. 

Easier: Squat until knees bend only to 45 degrees.

Harder: Upon exhaling push back up with enough force to leave theground 20-30 cm (power should only come from the legs with nobending at the waist or swinging of the arms). Land on balls of the feetwith knees bent. Do not rush into the next squat upon landing, take afew seconds to regain the start position. 

#2 CALF RAISES1 minuteStart Position: Stand with your feet shoulder-width apart on the edgeof a step. Keep your hands out to the sides and balance on the balls ofyour feet. Throughout the exercise stay focused on a spot 3 meters infront of you; this will help in maintaining your balance. 

Action: Exhale while you slowly push your heels up until the calfmuscles are fully contracted. Then inhale as you gradually lower yourheels over the edge until a gentle stretch is felt along both calves.Keep in mind that balance is a key component of this exercise. 

Easier: Do the calf raises on level ground.

Harder: Keep your hands behind your head and point your elbowsstraight out to the sides.  

#3 LUNGES2 minutesStart Position: Keep your head up, back straight and feetshoulder width apart. Arms out in front at an angle just less than 90 degreeswith a slight bend in the elbows.Or Arms out from the sides at a 90 degree angle. 

Action: Inhale as you step forward a comfortable distance withyour right leg until your upper right thigh is almost parallel with thefloor. Keep the left leg as straight as possible. Exhale as you stepback to the starting position.

Easier: Step forward a shorter distance.

Harder: Step forward as far as possible. 

#4 RIGHT LEG STAND1 minuteStart Position: Stand erect with feet shoulder width apart. Throughoutthe exercise stay focused on a spot 3 meters in front of you; this willhelp in maintaining your balance. Arms out in front at an angle slightly less than 90 degrees witha slight bend in the elbows.orArms out from the sides at a 90 degree angle. 

Action: Place all of your weight on the right leg by lifting your left footoff the ground and slightly back. The right knee should be bent 45degrees. The most important aspect of this exercise is to maintain yourbalance and achieve a modest rest. 

Easier: Bend right knee less than 45 degrees.

Harder: Close eyes.  

#5 PUSH-UPS1 minute

Start Position #1: Place your hands slightly more than shoulderwidth apart. Elbows should be slightly bent. Back should bestraight with head slightly raised looking 3 meters ahead.

Start Position #2: Place fists in a thumb forward direction belowshoulders. Elbows should be slightly bent. Back should bestraight with head slightly raised looking 3 meters ahead.

Start Position #3 Place hands directly below your chest with indexfingers and thumbs touching. Elbows should be slightly bent.Back should be straight with head slightly raised looking 3 metersahead. 

Action: Inhale while bending evenly at the elbows, slowly loweryour chest 2-4 cm from the ground. Exhale as you return to thestart position. Do not lock your elbows at the top of the push-up.Repeat this action five times for each of the three start positions.Keep rotating through the 3 different push-ups until the minute haspast. 

Easier: Do push-ups with knees on ground. Another even easieralternative is to do vertical push-ups with feet a yard from the wall.

Harder: Place feet on an object that is 30-40 cm above level of thehands.Start Position #1Start Position #2Start Position #3 

#6 DIPS1 minuteStart Position: Rest your hands shoulder width apart on a couchor bench behind you and walk your feet out until your legs areextended straight out in front of your body. 

Action: Keeping your back close to the bench inhale as you loweryour body until your elbows just pass 90 degrees. Concentrate onkeeping the elbows pointed straight back. Push back up to thestart position as you exhale. Do not lock your elbows at the top ofthe move.

Easier: Move feet in so knees are at 90 degrees and feet rest flaton the ground. 

#7 JUMPS2 minuteStart Position: Keep your head up, back straight and feet shoulderwidth apart. Arms out in front at an angle just less than 90 degrees with aslight bend in the elbows.Or Arms out from your sides at a 90 degree angle. 

Action: Using both legs equally for power, jump sideways50 cm, with enough height to clear a shoe box. Without hesitating jumpback to the original location. Continue this side to side sequence forthe entire 2 min.or Using both legs equally for power, jumpforward 50 cm, with enough height to clear a shoe box. Withouthesitating jump back to the original location. Continue this front to backsequence for the entire 2 min. 

Easier: Jump a lesser height and distance.

Harder: Jump over an object that is no taller than your knees. Makesure that this object will not cause you to fall if you catch your toes onit; we suggest stacking shoe boxes or loosely suspending a string.The SkierThe Rider

 #8 LEFT LEG STAND1 minuteStart Position: Stand erect with feet shoulder width apart. Focusingon a spot 3 meters in front of you throughout the exercise. This willhelp in maintaining your balance. Arms out in front at an angle slightly less than 90 degrees witha slight bend in the elbows.Or Arms out from your sides at 90 degrees. 

Action: Place all of your weight on the left leg by lifting your right footoff the ground and slightly back. The left knee should be bent 45degrees. 

Easier: Bend left knee less than 45 degrees.

Harder: Close eyes.  

#9 SIT-UPS1 minuteStart Position: Place your legs over a chair (knees at 90 degrees)and fold arms across your chest. Your chin should be slightlyflexed forward and trunk should be tensed so that shoulders areelevated 3 cm off the floor. This is the starting position! 

Action: Flex your trunk up and to the right side so that your leftshoulder approaches your right knee. When the right shoulder is 6cm off the ground and your left shoulder is 12 cm off the groundstop and hold this position for a brief moment. Return slowly to thestart position immediately repeating the exercise to the left. 

Easier: Flex trunk so that both shoulders approach both kneesequally (no twist). Raise shoulders 6 cm off the floor and thenreturn to the start position.

Harder: Keep knees in the 90 degree position without using thesupport of a chair. During the exercise attempt to suck yourstomach in. 

#10 Extensions1 minuteStart Position: Lie face down on the floor with your legsextended. Keep your arms extended out in front with thumbspointed up. With a straight neck contract your abdominal musclesto keep your spine in a neutral position. 

Action: Exhale as you slowly lift your legs and shoulders off thesurface. Concentrate on contracting your butt muscles first andthen the low back muscle second. Inhale as you relax to the startposition. Make sure you release the contraction completely beforestarting the next one. 

Easier: Lift the right arm and left leg (opposite arm and leg) at thesame time, then alternate sides.

Harder: Alternate between pointing and flexing feet. 

3) STRETCHING PROGRAM A

#1A CALF STRETCHHold 1 minuteStart Position: Stand with the balls of both feet resting on a raisedsurface and the heels weight-bearing on the floor. You may use aphone book or stacks of wood to achieve a 3-5 cm elevation beneaththe balls of your feet. Hold onto a structure in front of you; a door jamworks well. Maintain a standing tall position (do not bend forward atthe waist).

Action: Slowly pull your body forward with your arms until you feel agentle stretch in the calf region (there should be no sensation of pullingbehind the knee). Hold this position for 1 minute.

 #2A BUTT STRETCHHold 1 minute for each legStart Position: Lying flat on your back with your legs against a wallcross your right leg as illustrated. Both buttocks should be evenlyagainst the wall. 

Action: Keeping the left foot flat on the wall bend the left knee until youfeel a stretch in the right buttocks and hip region. To further increasethe stretch apply gentle pressure to the right knee. Hold this positionfor 1 minute, then switch sides. 

Easier: Place buttocks away from the wall. Allow the right knee to becloser to your chest.Step #1Step #2 

#3A HAMSTRINGSHold 1 minute for each legStart Position: To isolate the right hamstring muscles begin in aproper sitting position, with the right leg either straight or slightlybent at the knee. Place the hands on the floor behind the pelvis,sit with your back straight. Bend the left leg just enough to allowthe left leg to lie sideways as shown. 

Action: Move the arms and upper body forward, maintaining astraight back. Tension should be felt in the back of the right upperleg, not behind the knee (if tension is felt behind your knee trypointing your toes down, or bending the right knee more). Holdthis position for 1 minute, then switch legs. 

#4A QUADSHold 1 minute for each legStart Position: Lying on your side as illustrated flex the right kneeand hold the right leg (do not hold the foot). The body should be ina straight line. 

Action: Find tension in the quadriceps by gently pulling the rightleg back with your hand. Do not arch your low back or neck! Holdfor 1 minute, then switch legs. 

#5A PSOASHold 1 minuteStart Position: Move your left leg forward until the knee of the leftleg is directly over the ankle. Your right knee should be resting onthe floor. 

Action: Slowly sink your hips downward to create an easy stretch.Do not let the left knee go in front of your left toes. Hold for 1minute, then switch sides. 

#6A GROINHold 1 minute for each legStart Position: In the seated position rest your back against thewall and place the heels together starting well away from the body.Allow the legs to fall to the side as illustrated. 

Action: Bring the feet toward the pelvis a little at a time until acomfortable tension is felt. Place hands on knees to increase thestretch. Back should be kept straight at all times. 

4) REPEAT CIRCUIT TRAINING DRILLS 

5) STRETCHING PROGRAM B

#1B LOW BACK TWISTHold 1 minute for each sideStart Position: Lie on your back with your right leg flexed 90 degreesat the hip and 90 degrees at the knee. Allow the right leg to cross overyour body. Thus, twisting the lower half of the body as shown in theillustration. Make sure that both shoulders stay in contact with the floor. 

Action: Gently apply pressure with your left hand to the right knee. Acomfortable stretch should be felt in the low back and hip region. Holdfor 1 minute, then switch sides. 

#2B EXTENSION STRETCHHold for 1 minute.Start Position: Lie face down with flexed arms at your sides asshown in the illustration. Keep the body as long as possible withhands and elbows anchored throughout the sequence. Restforehead on the floor to lengthen your neck. 

Action: Move your head up and away to begin back arch. Veryslowly press forearms on the floor to slowly raise upper body whileshoulders move toward hips. Keep neck in a neutral position andhips on the floor. Do not tilt head back, or allow shoulders to movetoward ears! A very gentle and comfortable stretch should be feltin the stomach area. Do not do this stretch if it causes back pain.Step #1Step #2

#3B WRIST FLEXORSHold for 1 minuteStart Position: In a standing position arms length from a wall placeboth hands against the wall at eye level with the finger tips pointedstraight down. Elbows are bent and spine is straight. 

Action: Slowly straighten your elbows, bend your knees and leanforward into the stretch. The tension should be felt mainly in theforearm area. 

#4B SHOULDERHold 1 minute for each armStart Position: Reach behind your head and down as far as youcan with your right hand. 

Action: Grab your right elbow with your left hand and gently applypressure to the right elbow in a direction that moves the right handfurther down the upper back. Do not drop your head forward orarch the low back. Hold for 1 minute and switch sides. 

#5B SNAKEHold 1 minute for each armStart Position: Cross one arm over the other. Bring your palmstogether if flexibility allows, or use a strap. 

Action: Move shoulders down while bringing your elbows up.Finally, move your hands away from your face to increase theintensity of the stretch. Hold for 1 minute and switch arms.Step #1Step #2 

#6B NECKHold 1 minute for each sideStart Position: Move your head from a central position withshoulders down and back, to the left side (left ear travels to the leftshoulder). Your head should be slightly forward and turned to theleft. Mild tension should be felt in the right neck area. 

Action: With your left hand add gentle pressure to your head inthe down and forward direction. Hold for a minute then switchsides. 

#7B CATRepeat for 1 minuteStart Position: Begin this active stretch in the crawl position withhands shoulder width apart and knees hip width apart. Think ofelongating your spine in a horizontal direction.

Action: As you exhale slowly allow the head and tail bone to relaxin a downward direction while actively arching your mid-spine.Hold this position until you can exhale no more. As you begin toinhale slowly allow the mid-spine to gently arch downward. Thehead and tail bone should be slightly tilted up. Do not over archyour neck and low back! Hold until the lungs are filled and returnto start position. Repeat sequence at a very slow pace for 1minute.Step #1Step #2Step #3 

鑿iczenia te mo積a wykonywa w ka盥ym miejscu indywidualnie lub grupowo jako podtrzymywanie sprawno軼i przed i w czasie sezonu startowego.

 
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