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Rozgrzewka

Mobilność – 5 minut

Zadbaj o swoje stawy. “Złapać” kontuzję nie jest trudno, ale nie z nami! Wykonaj wszystkie zaproponowane ćwiczenia z tej części i ciesz się treningiem bez zbędnych awarii.

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ROZCIĄGANIE

Brak rozciągania hamuje nasze możliwości treningowe i nie pozwala się rozwijać. Ruchomość w stawach oraz poziom rozciągnięcia odgrywa bardzo ważną rolę podczas regeneracji mięśni. Przy każdym ćwiczeniu znajdziesz (ilość serii x ilość powtórzeń).

Uwaga!

– Nie zmieniaj kolejności poniższych ćwiczeń.

– Każdy ruch wykonaj dla dwóch stron Twojego ciała.

– Poczuj delikatny ból. Rozciąganie ma być efektywne, a nie przyjemne! Podczas docelowej pozycji

powinieneś czuć delikatny ból w naciąganych włóknach mięśniowych.

– Nie pogłębiaj żadnych ruchów, to wiąże się z dodatkowym bólem i grozi kontuzją.

– Oddychaj spokojnie! 

1. LEŻENIE PRZEWROTNE (2×6)
2. ROZCIĄGANIE KARKU (2×6)
3. KOŁYSKA (2×6)

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1. LEŻENIE PRZEWROTNE

Ilość serii i powtórzeń: 2 serie x 8 powtórzeń (po każdej serii 10 sek. przerwy)

 

2. ROZCIĄGANIE KARKU

Ilość serii i powtórzeń: 2 serie x 8 powtórzeń na każdą nogę (po każdej serii 10 sek. przerwy)

3. KOŁYSKA

Ilość serii i powtórzeń: 2 serie x 8 powtórzeń (po każdej serii 10 sek. przerwy)

 

Jedenasty trening za Tobą, pamiętaj:

KAŻDEGO DNIA BLIŻEJ CELU!

Następny workout już niebawem, oczekuj wiadomości od Trenera Survival Race.
Odwiedź nas w mediach społecznościowych i zmotywuj innych: Facebook i Instagram!

#WYZWANIESR

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