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.
Goal
Sliding exercises are exercises that require a lot of effort but are incredibly effective. By performing these exercises, we most intensively target the quadriceps, hamstrings and gluteus as well as the abdominal muscles and the knee ligaments.
Due to the use of the Kinetic BANDS (click and read more about) the exercises have the biggest effect on the quadriceps, hamstrings and gluteus as well as the knee ligaments. Certainly, due to the complexity of these four exercises, almost every muscle in your body will be active, particularly the muscles of the shoulder girdle.
Kinetic BANDS Slide Exercises improve stability, balance, symmetry, stability of abdominal muscles, the flexibility of the hip and knee joints, and at the same time strengthens and shapes your entire body using its own weight.
Breathing
Inhale through the nose when you are performing the exercise and exhale through the mouth when you get back to the starting position.
Kinetic-BANDS Front Slide
From a slightly tilted forward squat position where the hands are touching the ground, push one leg in between the hands forward until it is completely straight, and hold for approx. 2 seconds and then return to the initial position. For the execution of this exercise, use the Kinetic BANDS carry bag for storage and transportation, where your performing foot will lean on the bag so you are able to slide back and forth.
When executing this exercise, flex all your muscles, so that the body is tight, especially in the upper part. The movements should be slow, controlled and connected. Your head needs to be raised and you should be looking ahead and horizontal to the ground. This exercise is difficult and because of the use of the Kinetic BANDS, it will have the biggest effect on the quadriceps, hamstrings and the knee ligaments.
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Kinetic-BANDS Plank Glute Rise Slide
Start in a push-up position (high plank). Pull your legs to the front of the body, so that the part bellow the knee is horizontal to the ground. For the execution of this exercise, use the Kinetic BANDS carry bag for storage and transportation, where your performing foot will lean on the bag so you are able to slide back and forth.
From this position, stretch your leg back all the way to your maximum extension, and then lift it up and hold it in the air for approx. 2 seconds. After that, slowly place your foot back on the carry bag, slide back into the original position, and repeat the same movement.
When executing this exercise, flex all your muscles, so that the body is tight, especially in the upper part and the leg that is resting. The movements should be slow, controlled and connected. Your head needs to be raised, and you should be looking ahead and horizontal to the ground. This exercise is difficult and because of the use of the Kinetic BANDS, it will have the biggest effect on the quadriceps, hamstrings and gluteus.
Kinetic-BANDS Side Slide
From a slightly tilted forward squat position where the hands are touching the ground, push one leg in between the hand sand standing leg forward horizontally sideways until it is completely straight, and then return to your initial position. For the execution of this exercise, use the Kinetic BANDS carry bag for storage and transportation, where your performing foot will lean on the bag so you are able to slide back and forth.
When performing this exercise, flex all your muscles, so that the body is tight, especially in the upper part of your body. The movements should be slow, controlled and connected. Your head needs to be raised, and you should be looking ahead and horizontal to the ground. This exercise is difficult and because of the use of the Kinetic BANDS, it will have the biggest effect on the quadriceps, hamstrings and the knee ligaments.
Kinetic-BANDS Plank Core Slide
Start in a push-up position (high plank). Pull (slide) both of your feet to the front of your body, maximally up towards your chest, and then slide back to your starting position. For the execution of this exercise, use the Kinetic BANDS carry bag for storage and transportation, where you will with both foot lean on the bag so you are able to slide back and forth.
When performing this exercise, flex all your muscles, so that the body is tight, especially in the upper part and leg that is resting. The movements should be slow, controlled and connected. Your head needs to be raised, and you should be looking ahead and horizontal to the ground. This exercise is difficult and because of the use of the Kinetic BANDS, it will have the biggest effect on the quadriceps, hamstrings and gluteus.
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Advice
The muscles of the entire body should be at their maximum tension, so that although the challenging descent, the upper body remains firm and is kept stable in a straight line. When sliding, pay attention to other parts of your body (they need to be strong and stabilized). Your head needs to be raised, and you should be looking ahead and horizontal to the ground.
Work time and number of repetitions
It is particularly important to be aware of your capabilities. So, always give priority to quality over quantity. We suggest starting with 4-5 to somewhere up to 8 repetitions of each exercise with 2 min pause between and approximately 2 series. Between sets, always take enough time / rest for about 5 min, so that the next repetition will be at its maximum again. The number of repetitions and series may increase with time, but always be careful to do only as much as your body allows you to, and that the repetitions are correct. Quality over Quantity!
Warning
Selected exercises or programs are only suitable for the more willing exercisers and athletes which are in regulary weekly training process and are not suitable for people with any injury or health problems, and for pregnant women.
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