Another
work out series from camp. These can be done at home on your own, or
in club. You don't need a partner but you'll need a resistance loop.
You may need different resistance strength for different exercises.
These
can help develop strength, speed or endurance depending upon how you
use them. For our fencers we've been focusing on learning the
exercises but will mostly be focusing on speed. Use lighter
resistance and quick but clean execution of the movements if focusing
on speed.
Our
fencers have been doing sets of 15, moving through each exercise for
one set, and then repeating each one for a second set. You can vary
the number of repetitions and sets for your own needs.
Lat
Pull
Works
lats and shoulders
Stand
upright, relax the shoulders and back muscles
Place
the resistance loop around your wrists.
Extend
your arms upward.
Slowly
pull your arms down so that the band rests where your neck and
shoulders meet.
Slowly
raise back to your starting position.
Extensor
Pull
Works
Triceps Hold the resistance band, or loop, to the chest with one
hand.
Take
the other end of the band in the palm of the other hand.
Extend
and then relax to draw back.
Repeat
through your number of reps then switch arms.
Lateral
Arm Extension
Works
Lateral arms, chest
Stand
with your feet shoulder's width apart.
Extend
arms shoulder height and width with fists clenched.
Open
the arms outward and then close back to the original position.
Resistance
Band Shoulder Tri-set
Works
shoulders, chest, upper back and triceps
Stand
upright with your feet shoulders' width apart.
Place
bands around your wrist with the forearms straight from the body, and
the arms against the torso.
Extend
the forearms outward using your shoulders.
Relax
and bring them back to the original position.
Resistance
Band Lateral Walk
Works
Hips and Glutes
Stand
upright, with a slight bend in the knees, feet shoulder's width
apart.
Step
to the right, taking a wide step, being mindful to keep the knees out
instead of buckling in from the band.
Once
you complete one set in one direction, work the other leg by going
the other direction.
Resistance
Band Squat with Leg Lift
Works
Hip Abductors, glutes, and thighs
Position
the resistance band around the thighs
Stand
with the feet hips width apart.
Lower
into a squat.
As
you come up extend the right leg out to the side.
Repeat,
but this time extend the left leg.
Resistance
Band Star Jumps
Works
glutes, hips, quads, and hamstrings
Place
the resistance loop around the ankles, place hands on your chest
Jump
and extend the arms to your sides and legs outward.
Jump
and return to the original position.
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