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Core Stability - 09 - Equilibrio-potenza-Stabilità-Resistenza

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Core Stability - 09 - Equilibrio-potenza-Stabilità-Resistenza

  1. 1. 03 Potenza, Stabilità, Resistenza, Equilibrio 8 esercizi - Tappeto - ca 10' ESERCIZI DI MEDIA INTENSITA’ Plank Up & Out Knee Tucks 10 per gamba In Plank braccia stese portare la gamba dx in avanti, prima frontale poi laterale. Alternare. Azione media. 10" recupero Side Plank Up & Out 10 per gamba In Plank laterale braccio steso portare la gamba dx frontale poi laterale. Alternare. Azione media. 10" recupero Supine Plank Up & Out 10 per gamba In Plank supino braccia stese portare la gamba dx in alto sul petto poi laterale. Alternare. Azione media. 10" recupero Plank Extension 10 In Plank, alternare gli arti in sospensione e ritorno. Azione lenta. 10" recupero Alternate Side Star 10 In Plank, braccia stese andare laterale, unire i piedi, aprire, tornare, andare laterali nell’altro lato, unire i piedi e aprire. Azione media. 10" recupero
  2. 2. Supine Plank Leg Raise 10 Plank supina, piedi paralleli, portare il piede in alto una gamba alla volta, gambe tese. Azione media. 10" recupero Plank Rotational Kicks 10 (per gamba) In Plank, slancio laterale dx gamba sx, alternare. Azione media. 10" recupero Side Plank D’S 10 per gamba Plank laterale, piedi uniti, portare il dx avanti, riunire riportando indietro facendo un arco. 10" recupero Ripetere un’altra volta le 8 fasi

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