please bear in mind€¦ · performerband exercises please bear in mind to warm up before...
TRANSCRIPT
PERFORMERBAND EXERCISES
PLEASE BEAR IN MIND
To warm up before exercising with jogging or gymnastics.
To breath controlled and regularly during the exercises.
To perform each movement slowly, avoiding any sudden movements.
To consult with a doctor before starting the exercises.
To repeat each exercise 12-15 times.
EXERCISE 1
• Pull the band over the knees.
• Squad, legs hips wide,
• Upper body straight, cheast over the hips, buttock back and downwards
• Big side steps on one side and than the other side.
EXERCISE 3
• Pull the band over the knees.
• Lie lateral, both knees closed in a 90 degree angle.
• Push the hip hight and try to hold that constant, than open the upper knee like a shell and close. Repeat the exercise.
EXERCISE 2
• Pull the band over the ankle.
• Legs lifting with legs movement.
• Straight seat, angled legs.
• Lift open the legs and close, but without a contact on the ground. Try to hold anytime the tensionpoint.
EXERCISE 4
• Pull the band over the knees.
• Go into the dog position, back straight,
• Lift one leg backwards
• Bend the knee back under the hip-bone and repeat the exercise.
EXERCISE 6
• Pull the band over the knees.
• Go into the dog position.
• Open one leg in 90 degree anglecome back to the first position.
• Hesitate the contact with the bottom.
EXERCISE 8
• Band on the wrists.
• Arms and legs sprawl out.
• Lift them and open them.
• Close them at the end again both together.
EXERCISE 5
• Pull the band over the knees.
• Legs hips wide & straight, arms straight over the head.
• Come down with the buttock till over 90 degree & than back to the startposition, replay.
EXERCISE 9
• Band on the wrists.
• Legs hips wide, arm shoulder wide.
• Hold the push up position
• Take left arm on the side and after it the right arm on the other side. Repeat it to the inside.
EXERCISE 7
• Band on the wrists.
• Straight seat, angled legs, heel contact.
• Arms straight at chest high and shoulder wide opened.
• Open the arms from the shoulder blades and put them back.