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 that strengthens the muscles of the entire body, especially arm muscles, shoulder girdle, back muscles, muscles of the lower body and core muscles. The Spiderman Crawl exercise raises your heart rate, strengthens and shapes your body and "burns" excess fat. Due to the use of the Kinetic BANDS, the exercise will have the biggest effect on your hamstrings, back muscles, hip muscles, internal receptors and abductors. The Kinetic BANDS Spiderman Crawl exercise improves stability, agility, power, strengthens and shapes your body using your own weight.
Execution Start in a straight position with your toes and fingers on the floor (Push up position). Move your entire body a little back and lower it, so that the knees are flexed and are somewhere up to 10 cm above the ground. The back must be in a straight position, and parallel with the ground. Abdominal muscles must be completely flexed. From this initial position, dynamically move your right foot forward to the elbow where the knee almost touches it. At the same time, move your left hand forward. Place your right leg and left hand on the floor and repeat the same with the right hand and left leg. Thus, alternately move at a desired distance (approx. 20 to 30 meters). The upper torso, from the hips on, should be maintained in a straight position, and be stable. The core must be completely flexed. By using the Kinetic BANDS, the complexity of the exercise will greatly increase.
Breathing Inhale through your nose and exhale throuh your mouth.
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. 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 20m and then weekly, slowly and gradually increase the distance somewhere to 35m. Do 3-4 repetitions, and between them, always take enough time / rest about 3,5' so that the next repetition will be your maximum execution. Resting time should reduce from week to week in proportion to increasing the length of the execution, but should never be less than 1´. Do as many perfect and quality repetitions as your body allows you to. Quality over the Quantity!
Progression Try to raise the tempo of the Kinetic BANDS Spiderman Crawl exercise, and later execute the same 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.