Hardcore Santa Claus
Our route, 10 km hilly terrain, divided into 5 stations every 2 km. Each station is one exercise. Performing exercises and / or number of repetitions depends on whether it is a challenge of strength or cardio. Today we present you one of the many sets that we went for a workout today. 2 km away :-)
STATION N.1 - log - 10 x stride with piles of wood (torso upright, bend front leg does not exceed the line of the ankle, both legs bend in the pond at an angle of approx. 90 degrees). During the exercise perfectly working the muscles of the legs and buttocks. Most women fear is that by working on major / large weights too will expand the muscles of the thighs and buttocks. no worries - we women do not have that as the guys testosterone and therefore we are not in danger. Working loads helps you burn more fat due to their increased activity at eventually leads to slender thighs and buttocks elastic;-)
STATION N. 2 - abdominal oblique muscles - 15 x each side (personally I have a boo at the point of the abdomen and attaches great importance to this part of the body). However, the same "crunches" does not give me pleasure and would rather not bring spectacular effects but through exercises in endurance and strenght training it makes sense, and the effects are. Remember that, and so it all comes down to diet. Healthy eating is the basis of beautiful belly and a healthy body. After frits and sznyclach effect can not be guaranteed only atherosclerosis.
STATION N. 3 - 15 x retraction tires (after another 2 km to the next station waiting for us tire (place unknown;-) The challenge was pulling at a faster time tires - not of the bike :-) uphill times 15. It is quite exhausting exercise at which works the whole body. Position as the squat, your knees do not go outside of the ankle, stomach tight, back straight and go Gruszka !!! She did it... Strong hands are particularly needed during the competition. On obstacles must be power grabs because this type of stations are ideal to work on this strength.
STATION N. 4 - pumps - here any number of times but not less than 10;-) difficulty in this case was such that our feet were higher compared to the rest of the body. Pump among women does not enjoy the recognition. We just do not like it but now frequently occurs in training, in most fitness clubs so you can get used to. This popular exercise helps build muscles of the chest (the most it speaks to us :-) shoulders, arms and trunk muscles. It's worth it to bite the teeth for those tangible (something for your guys) effects WOW !!!
Station N. 5 - the last 2 km is waiting for us a small hill with a length of approximately 50 m. Who can guess what happened?? Apart from a few roe-deer nothing special ... oh well, we were two roe-deers:-) intervals uphill they have an incredible impact on the strength and power of speed which results in competition Spartan Race. Beginners people should do no more than 6-8 reps with a slope of 5-15%. This type of course is mainly anaerobic work and should not take more than several seconds and important to break lasting more than 60 seconds. (Calm walk down).
After yesterday's sharp-featured training in the club + our present madness in the forest tomorrow may be bad and we still have almost a full week of training struggles but whatever we like it, even those of our sores provide a good workout.
