Football/Soccer Session (Difficult): morning training - apoel - Fink/Nicola Vidovic (Start Time: 2015-02-03 11:50:00)
Profile Summary
| Name: | Marinos Satsias Yiannakis |
|---|---|
| City: | Nicosia |
| Country: | Cyprus |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
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Description
strength training
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strength training (45 mins)
kikliki askisi
1st exercise
- a. isorropia gia 15'' to kathe podi.
b. pali menoun me ena podi panw stin bozu i mpala isorropias k sikonoun to podi psila gia 15''.
c. kathriftis. menw me ena podi k o,ti kanei gymnastis to kaneis xwris na peseis katw. gia 15''
d. exeis sta podia lastixo mikro to opoio vrisketai ligo pio katw apo ta gonata. meneis me ena podi kai to allo to akoumpas plagia sto edafos k to ferneis xana pano. gia 15''.
e. exeis ligo pio katw apo ta gonata ena mikro lastixo. pernas me mikra k grigora vimatakia panw apo tin mpala k xana pisw. 4 fores.
f. plagia vimata 2 ekriktika, xana akomi 2 k xana akomi 2 . meta apo tin alli pleura.
2nd exercise
- eisai stin mesi twn mikrwn empodiwn. kaneis me to ena podi alma dexi apo to empodio alma panw sto kouti, xana me to idio podi k sti mesi allazeis podi k kaneis to idio me to aristero. 4 fores k feugeis diaskelismo sta 10m.
3rd exercise
- kratoume o kathe paiktis apo mia medicine ball 4kg. lunches k psila ta xeria. 4 sinolo k diaskelismo mexri tin grammi.
- o allos provoli mprosta k girisma twn xeriwn plagia .
4th exercise
- demenoi me lastixa sti mesi ta opoia vriskontai demena se stylo antistirixeis. oi voithoi proponites rixnoun gia kefalies (6) ston paikti. meta autos anoigei to lastixo , to afinei sto edafos k feugei grigora mexri tin grammi. 10m.
i kathe askisi exei to xrono tis. 4' i kathe askisi.
prin xekinisei i kikliki askisi ekanan gia 15' kormo
sto telos treximo 35' .