The purpose of this exercise is to train the entire body, primarily the cardiovascular system and the articular-ligamentous apparatus, to the weight training.
The training program begins with a warm-up, followed by a series of exercises (or rounds), consisting of 9 power movements that should be performed in the order described below. You pass this round 2 times, each time maintaining a specific speed, making each exercise with the maximum possible speed. The pace of execution of movements, load and reduced rest pauses between series of different stations or contribute to an increase in heart rate, increase oxygen uptake and give an effect equivalent to that achieved with aerobic exercise. After completing the program of strength exercises a second time, you hesitate, making in conclusion, a range of stretching exercises. Each power exercise, or stretching, or the station is aimed at training of muscles and ligaments on a certain body area and is given in ascending order of complexity, depending on the degree of preparedness. Each exercise round you perform depending on your physical capabilities at the moment are gradually being improved. For example, you can have quite a strong thigh muscles and you since the first day you will be able to perform the exercise for this muscle group, calculated on the third level of readiness, and at the same time will not during the first two months to perform ten pull-UPS, which corresponds to the first level of preparedness.
- Pull UPS wide.grip 1 set 8-12 reps
- Dips 1 set 8-12 reps
- Bench press barbell on incline bench 1 set 10-15 reps
- Hyperextension 1 set of 15-20 reps
- Push-UPS narrow grip 1 set of 12-15 reps
- Mahi dumbbells on deltoid muscle 1 set 12-15 reps
- The gluteal muscles in a crossover on the lower unit 1 set 8-12 reps.
- Leg Lifts lying on my stomach 1st set 6-8 reps (on the buttocks)
- Twisting on his knees in in crossover(press)
All exercises are done without a break, making the first round rest 2-3 minutes and proceed to the second round, perform these exercises with maximum speed, but without breaking the technique, the main thing to observe in all exercises.