Essay
ACTIVITY – SPECIFIC SKILLS
A. Basic Strength Training
Bodyweight exercises are strength training exercises that uses individuals weight to provide resistance against gravity.
• SQUATS, a strength exercise which the trainee lowers their hips from a standing position and then stands back up.
• REVERSE LUNGES, a bodyweight and leg exercise that works muscle groups throughout your lower body.
•LATERAL LEG RAISES, refer as hip abduction, may seem to belong in 1982, but they have very real strengthening benefits. This single exercise utilizes multiple muscle groups and offers numerous functional advantages.
•MARCHING GLUTE BRIDGE, Bend your arms to 90 degrees and then drive through your arms, upper back and heels to bridge up. Squeeze your glutes and brace your abs to bridge up.
• SPIDER MAN MOUNTAIN CLIMBERS, start in the high plank position from your hands and feet. Then, keeping your core engaged, step one foot up and outside your hand into a nice low spiderman or runner’s lunge.
• DONKEY KICKS, punching involves a man punching his sexual partner in the back of the head during sex prior to orgasm to provoke a contracting of muscles to increase the his sexual pleasure
•SINGLE LEG GLUTE BRIDGES, is a unilateral glute bridge variation that targets muscle groups throughout your body like the hamstrings, hip flexors, lower back muscles, and gluteal muscles.
•DONKEY WHIPS, your right leg back and up using your glutes until it is parallel with the floor. Open your hips up and slightly shift your bodyweight to the left while lightly swinging your leg out to the side at a perpendicular angle.
•FROGGERS, is a simple exercise that targets the entire body, working the arms, abs, glutes, legs and heart in one move. It’s an intermediate exercise, so beginners and those with a weak upper body or weak knees should take it slow.
•PLANK JACKS, is a combination of two very common exercises, the plank and (big surprise) the jumping jack. You get on all fours in a plank position, and then hop your feet outward and inward while trying to keep your spine and pelvis aligned.
Push ups is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.
• WIDE HANDS PUSH UP, our hands are further apart than a standard pushup, puts more emphasis on your chest and shoulders and may be easier for beginners. Muscles worked: chest and shoulders. Start in a plank position but with your hands out wider than your shoulders.
•TRIANGLE (diamond) PUSH UP, the hands and forefingers are brought together almost directly under the chest to make a diamond or triangular configuration.
•PIKE PUSH UP, use it as a stepping stone to harder moves or as a goal to boost your shoulder strength.
• SUPER (Hindu) PUSH UP, is a compound move that engages the entire body and helps to improve your fitness level. This exercise increases the flexibility of the spine, improves your cardiovascular endurance, and conditions your whole body.
• STRICT (military) PUSH, a military push-up is commonly described as a push-up that emphasizes the triceps by keeping the elbows tucked to the sides. This would likely indicate a narrower spacing of hands than with a standard push-up, which usually assumes that the hands are spaced at roughly shoulder width apart.
Deadlifts a lift made from a standing position, without the use of a bench or other equipment.
•ROMANIAN (STIFF-LEG) DEADLIFT, starts at a standing position and is a hinge motion in which the implement does not touch the floor. The stiff leg deadlift starts on the floor, and is performed identically to a regular deadlift except you keep your legs stiff throughout the movement.
•KETTLEBELL ROMANIAN DEADLIFT, often simply called a kettlebell RDL – is a hip-hinge exercise that primarily targets your hamstrings and can be performed with a single kettlebell, making it a great deadlift variation for working out at home.
• SINGLE LEG DEADLIFT, is a hip-hinge movement that strengthens the back, core and legs. This variation of a traditional deadlift involves one leg lifting off the ground and extending out behind you. The more complex movement works even more core muscles as well as the standing leg, which help to improve balance.
• KICKSTAND DEADLIFT, is a movement targeting the muscles of the hamstrings, glutes, and back.
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