Dear friends of home gym,
The second program I present to you during the “We Stay Home” period again relates to a circular exercise program with 5 stations.
The program aims to train your abdominal muscles.
The trunk muscles play an important role in the movements and stabilization of the spine. The abdomen as competitors to the dorsal, when reinforced support the spine, better hold and protect the intra-abdominal organs. Stability, strength, mobility, and good abdominal-dorsal coordination prevent many injuries to the shoulders, neck, and prominent midline fractures.
PROGRAM INSTRUCTIONS
At each station you run 2 sets and then continue to the next station.
To do this, you will need your own weight, as an extra burden, a large bottle of water the biggest and, correspondingly, a small bottle of water our younger friends.
Your program starts again with a little warm up (jump, static bike, skips) and of course muscular stretches for the torso!
The benefits of stretching are quite significant and help you improve your performance.
During stretching you should not hold your breath but breathe effortlessly and freely.
When the muscle or muscle group is at maximum stretch, exhale while trying to relax the point you are stretching.
Every time you run a stretch program try to stretch a little more than your last workout.
THE GYMNASTIC PROGRAM WITH 5 STATIONS
The exercises of your program are performed in the following order:
1st station) Superman
This exercise is reminiscent of the movie hero’s flight.
Rest your hands and knees on the ground, tighten your abs, hold your back straight and stretch your right hand (holding the bottle with water) and your left foot so that they are in a straight line with the your spine.
Stay in this posture for 5 seconds and then return to your original position. This is a repetition.
Perform 2 sets of 8 repetitions for each hand and foot.
2nd station) Trunk lift
Lie with your back resting on the ground and your legs bent. Your hands are stretched out in front of your chest (holding the bottle with water).
Lift your body to lift your shoulders off the ground and the bottle with water to lie between your knees.
Then return to your original location.
This is a repetition.
Perform 2 sets of 10 repetitions.
3rd station) Lifting stretched legs from a lying position
Lie on your back with your body in a straight line, your legs stretched out and your arms stretched out next to your body. The bottle is located approximately between your shoes.
Lift your heels off the ground (your feet stay tight with the bottle of water between them) and make a move with your feet, raising them vertically to the ground. Return to the original position without touching the water bottle on the ground. This is a repetition.
This exercise will strengthen both your upper and lower abdomen.
Perform 2 sets of 10 repetitions.
4th station) Side bridge or side board
Lie on your side, with one forearm of your hand resting on the ground and your legs stretched, one on top of the other, so that your body will form a straight line.
Caution, your elbow should be just below your shoulder.
The other hand is stretched upward, with the bottle of water between your fingers.
Tighten all your torso, hold this position.
This variant of the classic board activates and strengthens the trunk and oblique abdomen.
It also adds strength to hands, shoulders and feet as a bonus.
Run 2 sets on each side for at least 20 seconds each set.
5th station) Russian Twists
Sit on the floor with your feet bent down to the ground if you can hold them under a solid point. (I have passed them between the wooden bars of the polygon).
Stretch your hands in front of your chest so they are held together by holding the water bottle and twist your torso backward to form approximately 45 degrees with the ground and a right angle with your feet.
Turn your torso to the right and then to the left. This is a repetition. Perform 2 sets of 12 repetitions.
Complete your first cycle with the 5 stations and repeat the stretching program.
You should not miss the stretches at the end of each cycle with the stations as at the end of each training session. Younger children perform the program with the supervision and assistance of a parent!
Thank you
Giannis Tsoubris
Professor F. Education
Ed. Org. “THEMISTOCLIS”
