How to do homework? Do you miss your favorite lessons and don't know how to do it? How to properly plan the warm-up, fitness part and stretching? Honor has started a home online workout with familiar names, fitness coach Jakub Bina on Mall TV and instructor Les Milles and Reebok ambassador David Pártl. Be sure to turn on your smart watch or fitness wristband and monitor your workout.
Last week you could work out with a smart watch MagicWatch 2 led by fitness instructor Jakub Bina live on Mall TV every day. In cooperation with fitness trainer, Les Milles intruder, David Pártl, Honor continues the workout for another week. David put together a simple workout that even a beginner can handle. Stretched whole body guaranteed.
Warm up to the top
At first it wants warm up. Take a 2 – 3 minute light run on the spot, dance. Simply move.
After warming up we are ready to put in the body. Put the whole assembly 3 ×. Remember to rest for 1 to 2 minutes after each lineup. Drink enough.
Squats with calf lifting
Begin in a squatting position, from which you can move upright to the tip. Repeat 20 times.
The strut on the palms alternates the strut on elbows
Replace each hand first in the strut on the palm and move to the strut on the shake. Same with the other hand. Repeat each hand 8 times.
Snap to the heel
From the half-position, alternately pull to the left and right heel. Repeat 20 times on each side.
Digging to the side
From the arm brace, turn alternately and kick to the left and right. Repeat 8 times on each side.
Strike on hands with touching the shoulder
From the palm rest, alternately touch the left shoulder with the right hand and the left shoulder with the right hand. Repeat 10 times.
Stay on your toes and palms. This way, climb all around for at least 30 seconds.
Lunge with knee swivel
Swing backward alternately. When moving back, roll your foot in your knee before you put your foot on the floor. Repeat 10 times on each leg.
Click to draw the leg to the elbow
Prepare to kneel on your knees. When cranking, pull the left leg alternately to the left elbow and the right leg to the right elbow. Repeat 8 times on each leg.
Awakening the cobra
From the “hare” position with your arms outstretched forward, slowly pull forward. Keep your back hunched first, then bend your head just above the ground. You end up completely bent with your head upright. Repeat 8 times.
Do not forget to gradually stretch the whole body. Start with your head, go to your hands and back. Finish by stretching your legs.
Monitoring of health and progress in training
The right heart rate
MagicWatch 2 with a built-in smart trainer will advise you when to work hard and when it is better to breathe a moment. Like a fitness bracelet, it keeps an eye on your heart rate, which serves as a barometer of your workout. It tells you if you are overloading or just warming up. As a general aid in calculating the ideal maximum heart rate is: 220 – age. E.g. therefore, in a thirty-year-old man, the maximum optimal heart rate is 190.
Why it is good to watch blood oxygenation
The value of blood oxygenation indicates how well oxygen is spread throughout the body. This may affect the proper functioning of our entire organism. During training, blood oxygenation tells you how the body handles, for example, demanding workouts or longer exercise. While sleeping, it can alert you to hidden health problems.
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