1. the station at the bottom of the stairs, put one foot on the first step, and foot reverse arm slightly bent upwards, another arm to the side direction-after the body, then you are ready to burst.
Legs and arms, as far as possible the rapid rotation up to run for 30 seconds.2. the first traditional push-up position ready to put your left arm and left leg as possible to the far reaching, do a push-up, then your right arm and right leg move past, return to starting position.
In this cycle, each direction do two groups into three groups.3. hands, the hands tie pendant and shoulder width, flexor arm, cited in-jaw over the lever down to do two or three 10 seconds after the break and continue to do this training until cannot be completed two consecutive.
4. in line every five step in placing a conical objects or other small things, placing first in three, as the starting point of your treadmill.
Sprint to the second object, use the same side of the hand to touch the object, and then quickly back to the start, and then Sprint to the most distant objects back to the starting point, this is a set of actions. Group break 10 seconds, repeat five groups.(Practice editing: Tran Hung Wong)
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