Insanity 2014 – Fittest z Fitback

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Dzisiejszy wpis ma na celu przedstawienie listy osób zapisanych do wspólnego robienia programu Insanity oraz zachęcenia wszystkich pozostałych osób, do spróbowania się chociaż z fittestem. Fittest to taki zestaw ćwiczeń, które robi się na czas, spisuje się powtórzenia a następnie po x czasu powtarza i sprawdza czy są postępy.

Ćwiczenia

Zacznijmy od najważniejszego – ROZGRZEWKA! Musicie zrobić dobrze rozgrzewkę. Bez niej ten trening przyniesie więcej złego niż dobrego. Tak samo z częścią PO teście. Wiem, że będziecie padnięci i już nic się nie będzie chciało.. ale to jest ważne!!!

Switch kicks – pilnuj, żeby nogi za każdym razem wchodziły na tą samą wysokość. Przyjdzie taki moment, w którym zmęczenie weźmie górę i nogi będą już ledwo odrywane od podłogi. To się nie liczy! 🙂
Power jacks – czujesz ból w kolanach? zwolnij. Pilnuj, żeby robić pełne zejścia przy każdym powtórzeniu ALE nic na siłę. Musisz czuć kontrolę przez cały ruch.
Power knees – kwestia wyczucia w sumie. Odstawiaj nogę tam skąd przyszła a nie „tam gdzie bliżej” (po czasie może tak się dziać) a żeby ćwiczenie dawało efekty MYŚL o brzuchu.
Power jumps – podciągaj nogi „do siebie” dopiero jak jesteś w najwyższym punkcie a potem delikatnie ląduj. Podnoszenie nóg jest najważniejsze dla powtórzeń ALE dla kolan mega ważne jest delikatne lądowanie.
Globe jumps – ustal sobie punkty, po których skaczesz bo z czasem zaczniesz robić coraz mniejsze te prostokąty 🙂
Suicide jumps – można zejść, ostrzegam 🙂 musisz cały czas wiedzieć co się z Tobą dzieje, żeby na koniec nie wyryć twarzą w ziemie z braku sił w rękach.
Push-up jacks – nie mam sugestii. Rób jak pompki po prostu dodaj nogi 🙂
Low plank oblique  (lewa+prawa = 1) – NIE RÓB na macie bo „ciągnąć nogi” będziesz ją niszczył (sprawdziłem). Pilnuj, żeby każde powtórzenie było dociągnięte.

Wyniki

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About Author

Hej, jestem autorem bloga Fitback.pl . Chciałbym Ci pokazać jak możesz przedłużyć swoje życie jednocześnie korzystając i czerpiąc z każdego dnia tak jakby jutra miało nie być :) Wierzę, że warto robić to co daje radość dziś ale nie wyjdzie Ci bokiem za lat 10-15. Nie wierzę w drogę na skróty.

70 komentarzy

  1. Podaje jeszcze raz wyniki pierwszego fit testu oraz drugiego

    Fittest nr 1 Fittest nr 2
    Switch Kicks 109 120
    Power jacks 41 63
    Power Knees 101 107
    Power Jumps 35 40
    Globe Jumps 8 11
    Suicide Jumps 18 21
    Push-up Jacks 21 22
    Plank Oblique 24 37

  2. Pingback: Insanity – Fit test | Fitback.pl

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