Introduction
We have carefully selected 4 unique and outstanding exercises to improve your specific athletic abilities just for you. Top exercises, which inherently require an exceptional individual approach and represent an enormous challenge with the Kinetic BANDS. Their effect is remarkable and quickly visible.
Objective
These exercises will strengthen your leg muscles and will thereby, improve your athletic attributes like Speed, Strength, Stamina, Jump...They will also reduce the chance of getting injured in the future. By doing these exercises, you will intensively target your quadriceps, hamstrings and glutes. Without using the Kinetic-BANDS, the effect of these exercises largely decreases. Kinetic-BANDS Exercises to Strengthen Upper Leg Muscles strengthen your muscles and they give you the chance to maximally upgrade your training.
Breathing
Breathing needs to be correct. Breathe in through your nose when you are executing the movement and breathe out through your mouth when you return to your starting position.
Kinetic-BANDS Elevated Glute Bridge
Besides the Kinetic-BANDS you will also need the Stepper or any kind of object that you can put your feet on (bench, box..). Lay down on your back, put your hands behind your head and place your heels on an elevated object (stepper, box, bench..). Execute the exercise by lifting your hips up to the point where your body is in a straight line. When you are in this straight-line position, lift your knee towards your chest as far as you can. After that place your heel back on the elevated object and lower your hips all the way to the starting position. The next repetition is the same, only this time lift your other knee. Keep doing the same motions and alternate knees. Your upper body and your leg that is leaning on the elevated object need to be flexed and stable.
Do approximately 10-12 repetitions with each leg with the Kinetic-BANDS on, and then do 6 more with each leg without the Kinetic-BANDS on. Upgrade the exercise by holding your final position (hips up, knee up) for 3-4 seconds. When doing this exercise help yourself with all your muscles by flexing them and keeping them tight, especially your back muscles.
This exercise is very difficult to execute, and due to the use of Kinetic-BANDS, your movements will be restricted, and that is why you will need enormous help from your muscles.
Kinetic-BANDS Monk Get Up
Start off in a kneeling position with your arms right by your body. From this position start lowering your body really slowly towards your heels. When you reach your lowest point get up to the starting position. Your upper body needs to be tense, completely straight and very stable.
Do approximately 7 - 8 repetitions. You need to be aware, that you can raise the intensity of the exercise by lowering down slower and as far as possible. When doing this exercise help yourself with all your muscles by flexing them and keeping them tight, especially your back muscles.
This exercise is very difficult to execute, and due to the use of Kinetic-BANDS, your movements will be restricted, and that is why you will need enormous help from your muscles.
Kinetic-BANDS Hip Thrust
Besides the Kinetic-BANDS you will also need the Stepper or any kind of object that you can put your feet on (bench, box..). Lay on that elevated object with the upper part of your back and place your feet on the floor. Execute the exercise by lifting your hips up to the point where your body is in a straight line. When you are in this straight-line position, lift your knee towards your chest as far as you can. After that place your foot back on the floor and lower your hips all the way to the starting position. The next repetition is the same, only this time lift your other knee. Keep doing the same motions and alternate knees. Your upper body and your leg that is down on the floor need to be flexed and stable.
Do approximately 12-15 repetitions with each leg with the Kinetic-BANDS on, and then do 8 more with each leg without the Kinetic-BANDS on. Upgrade the exercise by holding your final position (hips up, knee up) for 3-4 seconds. When doing this exercise help yourself with all your muscles by flexing them and keeping them tight, especially your back muscles.
This exercise is very difficult to execute, and due to the use of Kinetic-BANDS, your movements will be restricted, and that is why you will need enormous help from your muscles.
Kinetic-BANDS Russian Leg Curl
Start off in a kneeling position with your arms right by your body. From this position start dropping down to the floor as slow as possible and in a controlled motion. When you come to the point where you cannot hold any longer drop down on your hands. Lift yourself up to the starting position with the help of your hands. Your upper body needs to be tense, completely straight and very stable.
Do approximately 5 - 6 correct repetitions. You need to be aware that the intensity increases as you get lower and try to hold at the lowest position. When doing this exercise help yourself with all your muscles by flexing them and keeping them tight, especially your back muscles.
This exercise is very difficult to execute, and due to the use of Kinetic-BANDS, your movements will be restricted, and that is why you will need enormous help from your muscles.
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Advice
When you are executing these exercises, you need to be maximally focused and you need determined, fast and in synch movements. The muscles of your entire body need to be maximally active, because only if they are, you will be able to execute maximal movements. The goal is to go over your limits, that is why you need to be maximally rested before each execution. Be careful on your breathing.
Work time and number of repetitions
It is particularly important to be aware of your capabilities. So, always give priority to quality over quantity. It is very important to execute these exercises as stated before, with the Bands strapped around your legs and without the Bands on. Together do 2-3 sets, somewhere around 3x a week. Maximally rest between repetitions and take a 5' rest between every set. Quality over Quantity!
Warning
Selected exercises or programs are only suitable for the more willing exercisers and athletes, who are in a regular weekly training process, and are not suitable for people with any injury or health problems, and for pregnant women.
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