DEFICIENCIES:Extension of the knee flexibility training biceps femorisposterior shoulder extension -strength training triceps and posterior deltoid -flexibility training pecs and anterior deltoidtrunk flexion train the hamstrings and lower back flexibility
Extension of the knee Excercise: Lying on your back, one leg straight and the other bent onchest. You take the flexed knee with both hands and takesgently toward your chest. Do not arch your back, raise slightlyhead. You can place a support under the neck. A stretchhighly recommended after long shoots, as the bicepsfemoral tone and shorten much.
Posterior shoulder extension The back muscle exercises help as the seated row and shoulder lateral raises, while the front is almost always active chest muscles working (as in push-ups and bench press). However, the area you need to work specifically is the medial head. To do this, try the shoulder lateral raise: standing, legs apart and slightly bent, body leaning forward, keeping your back straight, arms hanging, dumbbells in hands and elbows slightly bent. Then raised his arms to the
Trunk flexionExercise: Bend the trunk forward and down, legs half bent, feet parallel. Gently tend to straighten your legs up and held them straight position. Before straighten must bend the knees again. Prohibited to anyone who has suffered back trouble or disc protrusions.
Description Circuit training, which involves making a series of exercises consecutively affecting all parts of the body without using race. The exercises are to rationally ordered, so that not work the same muscle groups on two different exercises.
Exercises:Semisentadillasdo: we stand standing with legsapart about 40cm. The armsextended forward and bendyour knees without passingtoe.
Jump a bank:we stand aside and supportthe banks hands on it, jumpfrom left to right withoutstopping
ups:lying down on a mat,stretched, leaning on thearms bent and toes.Bend your elbows andlower.
abs:lying on top of a mattressup, hands on head andlegs bent, looking up tothe knees.