Rutina gimnasio (REVISAR)

8/13/2019 Rutina gimnasio (REVISAR)

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Split squat (supported leg)

The lifter holds the dumbbells at the sides at the standing position. He places thetop part of the rear foot on a bench set behind him. The front foot is positioned sothat the lifters heel is slightly in front of the torso. The chest is high and the torso istight. The lifter will initiate the split squat by flexing the hips and pushing the hipsbackwards. The lifter will then bend at the front knee and lower her body until theyreach his full range of motion. The rear knee will drop in a straight line toward theground. Mid point is reached when the lifter reaches their full range of motion.Ideally the top of the thigh will be parallel to the ground. The lifter will return in thesame path as the eccentric phase. The lifters weight should be predominantly overhis heel. inishing position is achieved when the lifter has almost fully extended theknee and hip.

Tricep exercises


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Ab exercises


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Back stabilization exercises

!ench pull


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"ay face down on a bench with the arms hanging down holding the bar. !end thearms bringing the bar straight up until it touches the underside of the bench. Thechest should be kept in contact with the bench at all times. "ower the bar slowly tothe start position.

Referencias:

#$%&' & $ample program for periodi(ing the general athlete&%)' Terrific triceps *&%)+sponsored research,

T-&I#I# &T TH) /M

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1, !ench press

2, $capula push ups

$tep 13 $tart out in the top of a push up position. /our hands and toes should be touching the floor'and your body should form a straight line from your shoulders to your ankles.$tep 23 The main goal here is to squee(e your shoulder blades together. &s you squee(e yourshoulder blades together' your chest will move towards the floor' but your back should stay straight'and your elbows should not bend.

)ach rep has you squee(e your shoulder blades together. Then you return to the starting positionand repeat.


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Tip3 &s with all push ups' you dont want to let your lower back and hips sag towards the floor. Itsespecially easy to do this inadvertently during the scapular push up' so pay close attention tokeeping your body stiff and straight *mainly by contracting your abs and glutes.,

4, $tir the pot

The elbows are placed on the ball. #ow 5stir the pot6 to enhance the spring and spare the spine 7this is a much superior exercise for most people.

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1, 0ips

2, 0ips

!egin by placing your hands on either side of your hips so your palms are resting on the bench andyour fingers are hanging over the edge. 8ith your feet together' extend your legs out in front of you.%arefully move your buttocks off the bench' while leaving your hands in place. "ower your hipstoward the floor until your upper arms are parallel to the floor. Push back up using our handsrather than our legs' and repeat.

References:

$tuart M. Mcill' )nhancing "ow+back Health through $tabili(ation )xercise' 9niversity of 8aterloo$tuart Mcill' 0esigning !ack )xercise3 from -ehabilitation to )nhancing :erformance' 9niversityof 8aterloo)lectromyographic analysis of the glenohumeral muscles during a baseballrehabilitation program

&m ; $ports Med. 1


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Rutina gimnasio (REVISAR)

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