Kurs
Proposta de Treino individual - Resistência
Em articulação com a disciplina de Inglês (toda a informação é feita em inglês), proposta de um plano de treino, tendo por objetivo o desenvolvimento da capacidade de resistência. Atividade feita com poucos recursos. Pouco espaço necessário.
Module (18)
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Introduction
Workout Plan “Tabata” means to perform a move for 20 seconds, rest for 10 seconds, and repeat. For preparation to this workout, set a clock/timer (search a workout timer app, “Tabata Timer" and "HIIT Timer” are an example) according to total time of each pack of 4 exercises. This plan has 3 packs of 4 exercises each. Each pack will be done in 8 minutes (4 cycles) alternating the 4 exercises (20” working, 10” resting) (20” exercise1, 10” rest, 20” exercise2, 10” rest, 20” exercise3, 10” rest, 20” Crunch - exercise4, 10” rest, 20” exercise1, 10” rest …). All this plan will be in this way. Try to do in a good pace each exercise in every 20” performance. GOOD LUCK HAVE FUN!
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Pack 1
General information
PACK 1 8 minutes (4 cycles) alternating the next 4 exercises (20” working, 10” resting) (20” Squats - Lateral Shuffle with floor touch, 10” rest, 20” Crunch, 10” rest, 20” Butt Kicks, 10” rest, 20” Crunch - Reverse crunch, 10” rest …). 1- Lateral shuffle with floor touch https://www.youtube.com/watch?v=ztSMbi9BM-w 2- Crunch https://www.youtube.com/watch?v=Xyd_fa5zoEU 3- Butt Kicks https://www.youtube.com/watch?v=-dtvAxibgYQ 4- Crunch - Reverse crunch https://www.youtube.com/watch?v=YDvaOlhaA1U At the end of the 4 cycles, have 1 minute of REST and go to Pack2 exercises
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Pack 1 - 2: Crunch
Core
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Pack 1 - 3: Butt Kicks
Endurance
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Pack 2
General information
PACK 2 8 minutes (4 cycles) alternating the next 4 exercises (20” working, 10” resting) 1- Mountain Climbers https://www.youtube.com/watch?v=zT-9L3CEcmk 2- Side Plank (Left) https://www.youtube.com/watch?v=IkMmABQ9SkM 3- High skipping https://www.youtube.com/watch?v=oDdkytliOqE 4- Side Plank (Right) https://www.youtube.com/watch?v=IkMmABQ9SkM At the end of the 4 cycles, have 1 minute of REST and go to Pack3 exercises
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Pack 2 - 1: Mountain Climbers
Endurance
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Pack 2 - 3: High skipping
Endurance
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Pack 3
General information
PACK 3 8 minutes (4 cycles) alternating the next 4 exercises (20” working, 10” resting) 1- Broad Jump https://www.youtube.com/watch?v=96zJo3nlmHI 2- Plank Jacks https://www.youtube.com/watch?v=Jo0LKx6c7XM – Easier https://www.youtube.com/watch?v=PR9nHQXCZMo - Harder 3- Jumping Jacks https://www.youtube.com/watch?v=iSSAk4XCsRA 4- Burpees https://www.youtube.com/watch?v=JZQA08SlJnM
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Pack 3 - 1: Broad Jumps
Endurance
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Pack 3 - 2: Plank Jacks
Endurance/Core
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Pack 3 - 3: Jumping Jacks
Endurance
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Pack 3 - 4: Burpees
Endurance
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THANK YOU
THANK YOU