The first step, the warm-up: activity limbs joints, back straight, the upper body forward, arms straight back above the wave force.
The second step, walk : a substantial swing arm, effectively walk 50 meters.
The third step: run, run, at the same time his hands on the shoulders, arms, elbow flexion before the rotation; rapid run jump from 25 to 50 meters, repeat 4 ~ 6 times, each time after a little rest.
The fourth step, stretch your arms in the air, then: in every direction stretch on tiptoe to heel, at the same time, repeat 6 ~ 8 times, the middle a little rest.
The fifth step, horizontal bar exercises: drape ( 20 seconds per time, 3 times ), while the body to the right, left turn, feet together; the body forward, backward swing; the clockwise or counterclockwise direction swing.
The sixth step, jump chin-ups: squat, back straight, up, seize the horizontal bar, and the use of jump inertia do chin-ups ( the height of the horizontal bar and hands grip it differs from man to man. ). Repeat 6 ~ 8 times at least.
The seventh step, jump : jump up, gradually increased, or to a given height; from the slightly higher ground jump down; squat jump. Do 30 to 60 different postures jumping, feet on the ground. Can choose to practice, but the beginning according to the provisions of the volume, and gradually increase the amount of exercise.
Every one should take a rest after finishing, make breath smooth, relaxed limbs. Every week not less than three practice, each 35 to 45 minutes.
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