Gametime THRIVE 900 Скачать руководство пользователя страница 19 | Manualshive

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Exercise Eighteen: Chain Ladder

Ladder Climb

Facing the ladder, grip the rung in front of you with palms facing away from you.
Climb as you would a ladder. When you reach the top, reverse back to the ground
and repeat. Unlike a stable ladder, the chain ladder adds difficulty, because of its
movement. This engages stabilizer muscles in a way that aren’t used with a stable
ladder.

THRIVE Workouts

www.gametime.com/thrive

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Содержание THRIVE 900

Страница 1: ...www gametime com thrive Latest information to the existing status of a project Sandro Ramirez Jennifer Marin Alina Samson Benedict Portugal WORKOUTS BEGINNER AND INTERMEDIATE ADVANCED WORKOUT PROGRAMS ...

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Страница 3: ...ffect of any specific exercise on a medical condition You should understand that when participating in any exercise or exercise program there is the possibility of physical injury If you engage in an exercise or exercise program you agree that you do so at your own risk are voluntarily participating in these activities assume all risk of injury to yourself and agree to release and hold GameTimehar...

Страница 4: ... program doing certain stations this day and other stations on another day THRIVE is made to be flexible to fit your needs Decline Sit Up Bench Slam Ball Target Variable Press 1 2 3 Get to Know THRIVE 900 THRIVE Workouts www gametime com thrive 2 4 Variable Monkey Bars 5 Balance Rope 6 Cardio Step Station 7 Ball Slam Station 8 Variable Row Station 9 Inverted Cargo Climb 10 Gymnast Rings 11 Gymnast...

Страница 5: ...le exercises Ladder Climb Just climbing the ladder up out down and back up provides many benefits including cardio and muscle strength It also enhances spatial awareness agility and dexterity Many muscles are involved in a seemingly simple movement This also provides for a great warm up Climb to the top and touch one of the upper outer rungs then climb back down and repeat 5 10 times Step Up Negat...

Страница 6: ...rung with both hands at a comfortable height Raise and lower your body using your calves Repeat until you are tired Exercise Three Sit Up Bench Crunches Sit on the bench locking your legs into position with the top bar directly on the back side of your bent knee and the bottom bar resting on top of your feet Then slowly lie backwards and find a comfortable starting position Make any body adjustmen...

Страница 7: ... hang as long as you can while pulling your shoulder blades toward each other slightly to engage the back muscles This too will engage the same muscles used in a pull up Then add little movements contracting the back muscles and as you progress Pull Up Same technique as a Chin Up but with your palms facing away from you Exercise Five Knee Lift Dip Station Knee Lift With your back against the backb...

Страница 8: ...e body for the positive dip exercise Modified Row Facing away from the unit kneel down and grip the underside of the dip handles Straighten out your legs in front of you with your heels resting on the ground Start by hanging with straight arms and pulling yourself up squeezing the back and shoulders together and slowly lowering back down This modified row takes most of the weight off while buildin...

Страница 9: ...bar This negative muscle contraction will increase strength until you can push up or perform a positive contraction Reset and repeat If you can do more than 15 repetitions move your hands to the next lower bar and so on Exercise Seven Variable Monkey Bars Most of us played on the monkey bars when we were kids We know how to do this exercise but you might not be able to do it as an adult not yet an...

Страница 10: ...o number of reps that works for everyone The goal here is to move and to keep moving Decline Sit Up Bench Slam Ball Target Variable Press 1 2 3 Get to Know THRIVE 900 THRIVE Workouts www gametime com thrive 8 4 Variable Monkey Bars 5 Balance Rope 6 Cardio Step Station 7 Ball Slam Station 8 Variable Row Station 9 Inverted Cargo Climb 10 Gymnast Rings 11 Gymnast Bar 12 Assisted Ring Station 13 Knee ...

Страница 11: ...ing the platforms as plyometric boxes face the 12 platform and jump up onto it with both feet Now jump back down Repeat five times If comfortable move up to the 18 platforms and repeat for five more times If you re ready move up to the 24 platform and repeat another five times Get some water and catch your breath Exercise Two Swedish Ladder Hanging Leg Raise Stand with back toward ladder extend ar...

Страница 12: ...e Three Decline Sit Up Bench Crunches Sit on the bench locking your legs into position with the top bar directly on the back side of your bent knee and the bottom bar resting on top of your feet Then slowly lie backwards and find a comfortable starting position Make any body adjustments necessary Cross the arms across the chest placing the palm of each hand in front of the opposite shoulder Do not...

Страница 13: ...r than shoulder width pull your body upwards towards the bar Bring your chin above the bar Lower yourself back down in a controlled movement and repeat Concentrate on using your back muscles Repeat to fatigue rest then try again with another set of repetitions Explore the other grip handles This will change the angle of the muscles being worked The wider the grip the more challenging it is Whether...

Страница 14: ...hold the body in position supporting yourself with just your arms Slowly lower your body by bending at the elbow then press back up Repeat Exercise Six Variable Press A traditional push up is performed parallel with the ground This station allows you to decrease the resistance or amount of weight you re pressing when you vary your grip heights The higher the grip bars the easier the press will be ...

Страница 15: ...re currently gripping and so on just like a monkey would Once you get to the other side turn and repeat Exercise Eight Variable Row Station Row There are variable grip positions and different heights to choose from at this station the higher you go the less resistance Choose the lower bars for a more challenging workout Choose your bar height and grip Face away from the unit Position your feet in ...

Страница 16: ...ement press back up by straightening the elbows Repeat up and down Unlike a fixed dip station the rings require a greater amount of control and engage more of the secondary muscle groups Exercise Eleven Lateral Traverse Traverse Reach up and grasp the first bar with both hands Reach forward to grasp the next hand hold bringing the trailing hand next to it then repeat reaching behind you to grab th...

Страница 17: ... the other hand Pull back with trailing arm bending elbow to create enough momentum to release trailing hand and grab next ring Traverse the distance to the other side swinging and gripping from one ring to the next Once there drop down rest and repeat Exercise Fourteen Balance Rope Rope Walk This station will challenge the whole body Step onto the balance rope while grasping the upper grip line w...

Страница 18: ...e chain with both hands Step up onto the first foot pod This takes balance and lots of different muscles to just maintain this position Move up the chain to the next pod and continue to the top Reverse the motion until you reach the ground Exercise Seventeen Inverted Cargo Climb Net Traverse Facing the concave top side of the net start on the lower end Grip the net with both hands step up and begi...

Страница 19: ...ing away from you Climb as you would a ladder When you reach the top reverse back to the ground and repeat Unlike a stable ladder the chain ladder adds difficulty because of its movement This engages stabilizer muscles in a way that aren t used with a stable ladder THRIVE Workouts www gametime com thrive 17 ...

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Страница 22: ...gametime com thrive ...

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