Warm-Up Exercises
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Exercise 1. Exercise 4.
Place your hands on your waist and lift your foot a few
Standing up straight, bend your hips and knees so that
centimeters off the floor, keeping your knee straight, flex
you pull your right knee toward your chest, while
your foot upward and return.
rotating your left arm back. Perform the recommended
Switch feet and repeat 20 times.
number of repetitions and switch sides.
Exercise 5.
Exercise 2.
Standing with your right arm in front of you, raise your
leg to an angle in front of you (as pictured), so that it is
parallel to the floor, while swinging your arms back and Try to simulate the stride you make when running by
forth as you bring your leg back to its original position. standing on one foot, while rotating the other back and
Perform 10 repetitions and change legs. forth with the movement of your hands (as in the photo).
Do 10 reps and switch legs.
Exercise 3.
In the same position as in the previous exercises, bring
your right leg back until your foot touches your buttocks
(if possible, if not, as far as you can), and do the arm
movement. Then return to the original position and
change legs.
Perform 10 reps with each.
ROPE
4. Wave squat
We already controlled the waves with the battle ropes,
right? Brilliant! So now we're going to include squats.
It's very simple, every two waves you must do a squat
and quickly get back up to continue the exercise.
1. Waves
It is an alternating movement, highlighting the strength
in the rise of each arm, to try to draw large waves in the
shape of waves.
It is one of the rope exercises that requires a lot of
strength and endurance to complete the series.
FORCE
Barbell curl: Lift a barbell from waist height to chest
height, with arms bent.
2. Whip
Exercise similar to the previous one, with the only
difference that both arms will move asymmetrically and
the effort will be greater, since there will be no rest Squat: Separate your legs and lower yourself, bending
between one and the other. Your strike should imitate your knee while stretching your arms until your hips are
that of the lion tamer with his whip. level with your knees.
Lateral raise: Same as the squat, but when going up,
3. Crash one leg is raised straight to the side.
This exercise is based on producing, alternately, strong
movements with the battle rope, where the main
direction of the rope is directed towards the ground.
Triceps extensions with pulley: Using the triceps, the Upper back stretch
bar is brought until it touches the front of the thighs, and To stretch the upper back we can do several exercises,
until the arms are fully extended. such as raising the arms or placing the hands on the
shoulders and bending the arms trying to bring the
elbows together in front.
Bench press: Lying on the flat bench, with your feet
flat on the floor, hold the bar and bring it up to touch
your chest.
Counting exercises: One of the most popular and oldest
exercises is the counting exercise. Counting slowly from
100 to zero, visualizing the numbers one by one can help
relax the mind and help you fall asleep.
RELAXATION
Neck and head stretch
To relax and stretch the neck correctly we can perform
two basic exercises. The first consists of turning your
head slowly from left to right and making small circles
with your neck.
Visualization exercise: Although this is a complete
relaxation technique, performing a visualization exercise
to relax the mind is very simple. With your eyes closed,
you should imagine a place where you have been or
want to go and that is associated with relaxation.
Shoulder Stretch:
The basic exercise to stretch the shoulders consists of
raising and lowering the shoulders in two steps. First,
raise your shoulders with your arms stretched out and let
them hang down. The second step is to lower your
shoulders.