Complete training Entrenamiento Total 4t ESO
Anuncio
COMPLETE TRAINING 4th ESO (ENTRENAMIENTO TOTAL ) It's a method that combinates running in different paces/intensities, strength exercises, games, flexibility... EXAMPLE: 3. 1 6' running around the pitch, slopes, stairs... 2. 15xDIPS (TRÍCEPS) (pista, cuestas, escaleras...) 5. 6. 30xSIT UPS (ABDOMINALES) 7. 4. 20 “ STATIC SQUAT (CUADRICEPS ISQUITIBIALES) E 8. 30xLift your pelvis and 15xSTAR JUMPS lower back 30x OBLIQUES SIT 15 x CALF UPS (GEMELOS) 9. 11. 6' running around the pitch, slopes, stairs... (pista, cuestas, escaleras...) 10. 4x 20 m sprint You have to do number 5' walking 2,3,4,5,6,7,8 streching 12. and DISEÑA TU PROPIO ENTRENAMIENTO TOTAL Now, you have to prepare your own complete training. You can use the next information and the things we have done in class. Moreover, you can use internet, your book (p. 40 and 42) and your experience to design this activity. CHARACTERISTICS: You have 25 minutes (la duración total aproximada debe ser de 25 minutos) Running exercises (incluye ejercicios de resistencia aeróbica y ejercicios de velocidad) Strength exercises: at least 6 exercises for working out (ejercitar/entrenar) your legs, arms and trunk (abdominals and your lower back). You can do each exercise by time (20-30”) or by repetitions (15-30)- (propón un circuito de fuerza de al menos 6 ejercicios, los puedes hacer por tiempo o por repeticiones) You can use these kind of materials: mats, elastic bands, wallbars, benchs, medicinal balls...
