Introduction Every exercise has its own purpose. When you try to select them, also try, in addition to targeting, adjusted difficulty level and all other training legality to be innovative and add some of your complexity. Let the exercise challenge you, or better, you have to challenge the exercise.
Objective This is a complex exercise, which mainly targets most of the joints and muscle groups of the lower body. It will also activate all the muscles of the upper part of the body mostly abdominal muscles, because their maximum activation is necessary to maintain the stabilization of your upper body. Due to the use of the Kinetic BANDS, the exercise will have the biggest effect on hamstrings, hip muscles, internal receptors and abductors. The Kinetic BANDS Kneeling Crawl exercise improves stability and agility, strengthens and shapes your body using your own weight.
Performance Start with the straight position with knees and toes leaning on the floor...kneeling. Then lift one leg in front of you and step on your foot. Low and narrow lunge position. From this initial position lean forward, so that the body falls to the knee, while you push the other leg (knee on the floor) ahead and step on the foot (the opposite position to the initial). Thus, with alternating legs we move forward to the final set length. The upper torso from the hips on should be maintained in a straight position, and be stable. Core must be completely flexed and arms are in a position in front of the chest (do not try to catch Balance) Using the Kinetic BANDS, the complexity of the exercise will greatly increase.
Breathing We breathe through the nose when moving the back foot forward and exhale through the mouth prior to proceeding with the implementation of the second leg.
Advice The muscles of the entire body should be at maximum tension, so that although the challenging movement, the upper body remains solid in a straight line, and stable. When you slide your rear foot forward do not have it straight but have it in an outer bow instead. The head is lifted with a view in the direction of the movement.
Number of repetitions and resting How long you should execute the exercise, depends on how long you are capable to execute the exercise in a quality way. Start with a distance of 15m length and then weekly slowly and gradually increase the distance somewhere to 30m. Make 3-4 repetitions, and between them, always take enough time / pause about 3' so that the next iteration will be again your maximum execution. Resting time should reduce from week to week in proportion to increasing the length of the performance, but should never be less than 1,5´. Do as many perfect and quality repetitions as your body allows you. Quality over quantity!
Progression Try to perform the Kinetic BANDS Kneeling Crawl exercise in reverse.
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.
Kinetic BANDSare a great training tool used to help you improve your speed, muscular strength, reaction time, acceleration, coordination, jumping and sport specific quickness by optimaly activating your muscles. With Kinetic Bands your feet and legs will become faster.