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This circuit workout trains your strength, strength, agility and balance



Think of all the professional athletes you admire. What is she doing so well besides her perseverance and her commitment to her sport? Your strategic education! Agility exercises, lateral and rotational movements, strength and strength building, as well as the emphasis on stability and balance of the core make athletes agile, fast and overall athletic.

You do not have to be a professional athlete with a Nike contract to train so that you can improve your own abilities, whether you're a runner aiming for your next PR, a CrossFitter running through you through next WOD or a Weekend Warrior, who really wants to train injury free. (Related: The 20-Minute Jillian Michael's Strength and Strength Workout Workout)

Coach Hannah Davis, founder of Body By Hannah, knows how to train everyday athletes and designed this workout around their typical body .fit method. This racetrack will turn you into a strength athlete ̵

1; even if D1 sports have never been part of your life. Each movement is developed with flexibility, power, strength or balance. Together they form both rounded sportiness and functional abilities for everyday life. (PS Look at Davis favorite kettlebell exercises to reach the strong bottom of your dreams.)

How it works: Perform each exercise for 1 minute each and rest between each movement 30 seconds. Do a total of 3 laps.

What you will need: A series of medium weight dumbbells

For Agility: Figure 8 Quick Step

A. Place dumbbells at a distance of about 2 feet (1 meter in front and slightly to the right of the other) so that they are diagonally apart.
B. In front of the upper dumbbell, mix your feet around the upper weight and through the middle of the space between the dumbbells. They come around the left side of the lower weight, they pass through the empty space and again around the upper dumbbell. You will create a pattern of the number 8 with your feet.

For Strength: Connected with Hüftstoß

A. Stand with your feet wide and hold the dumbbell ends in both hands at chest level. Step through your heels and jump forward and land gently.
B. Drop your hands and still hold the dumbbell directly over your shoulders on the floor. Then jump your feet back into plank position.
C. Jump quickly with your feet out of your hands. Stand up and mix backwards to get to the starting position.

For strength: dumbbell snapping to windmill

A. 19459005 From standing with a dumbbell in the right hand, you crouch down and bring the dumbbell between your legs, which are just floating above the ground.
B. Stand fast and push up the dumbbell.
C. With the straight arm, which still holds the dumbbell, turn the upper body, squat and bring a free hand behind the legs. Slowly come to a halt and return the dumbbell to its starting position.

For Balance: Lateral Hop-Chop

A. Stand and hold in each hand the ends of a dumbbell in the middle. Jump sideways to the right, lift the curved left leg, and turn the upper body to the right.
B. Jump sideways to the left, lift the curved right leg, and turn the upper body to the left. Repeat


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