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V- Step
The V-step is similar to the basic step making it ideal for the beginner. The feet move up and down on the
step the same as in a basic. The difference is that when you step up on the bench, you place your right foot
on the right side of the bench and the left one on the left side. Return to a regular stance when you step on
the floor. The move makes a "V" with wide feet on the bench and narrow feet on the floor.
You can add the arm movement to increase the intensity:
1.
right leg up – lift your right arm
2.
left leg up – lift your left arm
3.
right leg down – push your right arm down
4.
left leg down – push your left arm down
After workout stretching
After you finish your training, it is recommended to go through a series
of stretching exercises to avoid muscle fatigue and muscle pain in the
following days after exercising. Try to hold each position for 8-10
seconds.
Deltoid stretch
Sit on the step, keep your back straight and lift your arm straight up.
Push shoulders down and hold the position.
Upper back stretch – trapezius exercise
Sit on the step, extend your arms to the front at shoulder height.
Extend the arms and shoulders forward. Try to hold the position.
Lower back stretch
Sit on the step, link your hand behind
your back. Twist your palms upwards
and slowly lift your arm. Try to hold the
position for a short time.
Supraspinatus stretch
Sit on the step. Narrow your back. Push the elbow of your left arm by your
right hand over the chest to the side as much as possible. Hold the position
and then repeat with the other arm.
Stretching of the waist
Sit on the step and narrow your back. Lean to one side and stretch the
opposite arm as much as you can. Hold the position and repeat with the
other arm.
