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Warming Program

Topic: Sports
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As a heating program, I would like to have as varied activities as possible to involve large muscle groups. My goal is to get warmed up the muscles that I use during my workout at the gym, for example. I start with me skipping and then I jump twice in ten minutes. (2x5min.) I have chosen just jump rope because it gets your pulse racing properly, unlike running to get even with your arms while you exercise coordination. You warms course up the legs and chest muscles.

After I jumped for 5 minutes then I will go on to make 20 pieces of so-called "front mid stretched." I do so to warm up the stomach, back and arms while I get stretched on the leg muscles.

After this I jump another 5 minutes jump rope to get up breathing again and to engage the body in the last part of the warming. The total time of the heating program is approximately 15 minutes and this is just right for me, it feels like. This is the heating program that I so far have used, or at least tried to keep me and I have not received any damage yet because I warmed up ONTO every gym classes.

Now that the heating process, it is important to drink water because you have prepared the body for further physical activity. One can also take a course when necessary to provide the body with extra carbs.

Victor Eriksson
Sports and Health ht 06

Circle Programs

A good circle exercise program is one that includes the major muscle groups and is simple so-called basic exercises. Some good basic exercises like myself tend to run to the gym, for example, back lifting, sit-ups (use of his legs), push-ups, dips and lunges. Some of these exercises I usually combine with weights instance outcomes steps to get a harder workout. Of course this is not necessary when they train the body with its own load.
First you start armhävningarna, moderately well 8- 10 reps. Then you go on dipsen and run approximately 8- 10 reps here with. Outcome The steps I think you can drive about 20 reps instead of 10, that's why I personally experienced that the legs can handle a little bit more. Eventually, stomach and back which I think running until you drop, in other words, do not do more. All these exercises run you then 3- 5 laps or sets. If you are running 4 sets I would recommend taking a drink break after the second set.

Driving alone with the body weight is something I do not usually train with, because I do not know what is right in this case. I can also be a lot of other good exercises with the body as stress, though I can not name any of them. Some are pretty hard to explain but it's important that you train the same muscle group, albeit in different ways.

After you have made all the sets so you can go out and run, maybe intervals or jump rope for 10 minutes. If you want you can naturally divide the time you jump on, some might think that it is too difficult otherwise.

If you go out and run after you've trained, I have a good interval training. It's like you see below heart rate as a heart rate monitor is a must. In combination with circular training, I think you've got a pretty solid program and training works are to be expected. Between the different programs it is important that you drink and ideally take you a banana or the like.
The total time for circle training program may be between 20 to 30 minutes but remember to perform all the exercises carefully and thoughtfully extra on the technology rather than to rush.

It starts with the heating and between 60 -70% of maximum heart rate. Then begins the ranges of 10 x 60 seconds (85% -100%) in the work and then 15 seconds rest between each interval. After all short intervals is 8 minutes and 30 seconds in total, I think we can run the remaining 1 minute and 30 seconds at maximum exertion (85% -100%). After all intervals are made starting the last interval I call for rest or cool down. Then you will be on 60 to 70% of maximum heart rate in 15- 20 minutes. The total time is then 35 to 40 minutes. In total the two programs so it is up to the time 1 hour and 10 minutes.

Victor Eriksson
Sports and Health, ht 06

Strength Training Program

I've actually already a program that I run, and so far I think it has worked really well. I started running after the summer holidays and have run it ever since. I have not designed it myself, but I've found it on the Internet, and I thought it looked good. Some changes have I made to all the gear is not really down to Athletic gym.
I have also heard other people how they think my program looks like, including Bodybuilders. Even the designer of the program is a martial artist and has 15 years of experience in sports, martial arts, diet and exercise.

The best thing about the program is that it is very accurate and it is easy to follow. Even the hyperlinks are great because you see the exact motion of the exercise. These exercises I started after the summer when I most fitness trained, so in the beginning it was a little tough. The tips that you get (at the bottom of page 2) is tremendous because I myself started training totally wrong, but when I got hold of the first "two-day program," so I realized that more reps on lower weights are important.

Incidentally, I think the program works for me but we'll see real results when training diary is completed. It is also important to sleep during the workout and diet especially so for now I eat protein and creatine monohydrate.

Source Lists: Fyrdagarsprogrammet, the program I ran before (Two-day program).

Monday (shafts + belly)
Shafts
3 × 10 Dumbell aside
3 × 10 tilted forward, dumbbell lifting
3 × 8 Dumbbell Press
Stomach
3 × 12 Crunch machine or cable
3xMax Straight and slanted Crunch
3xMax Hip / Leg Raise
Stretching after the workout:
Shafts
Stomach

Wednesday (back + biceps)
Dorsal
3 × 8 Deadlift (technique tips)
3 × 12 Chins
3 × 12 Pulldown behind the neck
3 × 10 Seated Rowing
Biceps
3 × 10 bicep curls with rod
3 × 10 Hammercurl
Stretching after the workout:
Back / buttocks / back of leg
Inside leg
Lat
Shoulders
Biceps

Friday (chest + triceps)
Breast
3 × 8 bench press
3 × 8 Inclined dumbbell press
3 × 12 Flyes
Triceps
3 × 8 Dips
3 × 10 Tricepspress from the pan
3 × 12 Tricepspress cable
Stretching after the workout:
Breast
Triceps

Sunday (bone + weather)
Ben
3 × 8 Deep squats (run them strictly!)
3 × 8 Leg
3 × 10 Leg Extension
3 × 10 Leg Curl
Vader
4 × 12 Standing Calf Raise
4 × 12 Seated Calf Raise
Stretching after the workout:
Back / buttocks / back of leg
Inside leg
Front legs
Vader

To consider:
1) Think of the technology and on the muscle to be working.
2) Try as far as possible to drive without belts, so you get big forearms "in the bargain".
3) Run happily so heavy that someone "assist" you with the final rehearsal.
4) Lower the weights calm and controlled, push up weights strict but aggressively.
5) Rest properly between sets. Approximately 2 minutes for small muscles and about 4 min for large muscles.
6) Take a vilovecka, or a very quiet week, every other month.
7) Vary your workout. Both the execution and the number of reps.
Victor Eriksson
Sports and Health, ht 06
Interval Training

A good range of training programs for running it as I indicated earlier, and that is the pulse based.

It starts with the heating and between 60 -70% of maximum heart rate. Then begins the ranges of 10 x 60 seconds (85% -100%) in the work and then 15 seconds rest between each interval. After all short intervals is 8 minutes and 30 seconds in total, I think we can run the remaining 1 minute and 30 seconds at maximum exertion (85% -100%). After all intervals are made starting the last interval I call for rest or cool down. Then you will be on 60 to 70% of maximum heart rate in 15- 20 minutes. The total time is then 35 to 40 minutes.

Victor Eriksson
Sports and Health, ht 06

Training Planning

I'll see if I can keep the schedule that I have written here. It might get a little too hard, but if you do not bet you can not win. I think it can work just to sleep and eat right.
Week 1

Monday: Back & Biceps

Tuesday: Shoulders and stomach

Wednesday: Judo (if it fits)

Thursday: Chest and triceps

Friday: Legs and calves

Saturday: Rest!

Sunday: Running (60 minutes)

Week 2

Monday: Back & Biceps

Tuesday: Shoulders and stomach

Wednesday: Judo (if it fits)

Thursday: Chest and triceps

Friday: Legs and calves

Saturday: Rest!

Sunday: Running (interval program)
Week 3

Monday: Back & Biceps

Tuesday: Shoulders and stomach

Wednesday: Judo (if it fits)

Thursday: Chest and triceps

Friday: Legs and calves

Saturday: Rest!

Sunday: Running (60 minutes)

Week 4

Monday: Back & Biceps

Tuesday: Shoulders and stomach

Wednesday: Judo (if it fits)

Thursday: Chest and triceps

Friday: Legs and calves

Saturday: Rest!

Sunday: Running (interval program)

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