There will be 3 rounds to the circuit, made by repetitions.1ª) 20 iterations on a time 2ª) 15 iterations on a time 3ª) 10 iterations on a time.rest about 30" between times.a Time: 1-Abd.dorsal 2-Lumbar with leg elevation 3-Abd.inferior with leg elevation 4-Upper Abd. with extended legs 5-Lumbar with body elevation 6-Upper Abd. with semi extended legs.
Football Excercises for Kids / category Physical / age 14 to 18 years / objetive Upper side strength
Series;1)Upper abdominal extended legs.2)Lower abdominal alternatively rising semiextended legs.3)Oblicuals by body side bending.4)Lumbars with body elevation and legs extended.5)Lower abdominal by extend and retract legs by the ground.6)Upper abdominal with leg elevation at 90 º.Two complete runs around playground:1st)30” running 30” recovering.2)20” running 40” recovering.
Make a complete lap to a muscle improving circuit, form 10 to 15 iterations for exercise.Diferent modes can be used to work each exercise (weights, machines...).It is importaant to work global (Upper side of body, lower side, abdominal...).Non maximun weights(60-70% of capacity), and using different muscle groups.
Upper body exercise with different items (Weights, medicinal balls, companion resistance, ropes...).Work all muscular groups.1) Curl of biceps (alternate or simultaneous).2) Series of triceps.3)Side rising of shoulders (alternate or simultaneous).4) Chest series.Make exercises dimamicaly and with great extent.