Beach workout by NBA player Goran Dragic
Sport And Fitness / / December 19, 2019
On the beach you can not just lie on the beds, lazily sipping refreshing drinks. Beach - it is also an excellent place for training, after which you can swim a little to relieve muscle tension. So you almost get the package "all inclusive".
So, what you can do on the beach? For example, you can feel like a player in the National Basketball Association, Goran Dragic. Duration of transformation depends on your endurance. You can select only one part of the training, that is, to stay famous basketball player for 10 minutes, and you can break away to complete and execute all the proposed exercises. The latter option, however, is only suitable for those who are confident in their abilities and have true friends, who then will be able to convey and immerse the body of the vehicle. :)
Part one
- Plank: a minimum of 60 seconds.
- lateral strap + Pushup (possible without additional weight): 24 repetitions, one repeat - lateral strap to the right side, squeezing, a lateral strip on the left side.
- Bridge static: to stay in the top position for 1 minute, knees together, knees can be clamped between a small ball.
- Bridge static with straightening one foot: 1 minute on each leg.
Part two
- The rise from a prone position with the weight in his raised hand: 12 reps on each arm.
- Diagonal press with a small weight in the hands of 20 repetitions.
- Exercise for the press "Scissors" with the weight in the hands of 100 repetitions.
- Deep squats with weights on his chest zhimom 12 repetitions.
part Three
- deep squat zhimom with weight up: 30 repetitions.
- Squat lunge in twisting + 4 × 20 meters.
- Balancing on one leg with the other leg is pulled back and touch the floor by hand, the additional weight of the free hand is welcome: 40 reps on each leg.
part Four
- Shuttle run 10 meters, length - 1.5 minutes.
- Long jump, the additional weight in the hands is encouraged: 4 × 10 meters.
- Dips + Submission "Crab" 4 approach, Approach 1 - 20 Dip "Crab" - 10 meters, 20 push.