We are a group of students from Universidad de Alicante who are studying a degree in Physical Activity and Sports Sciences. This blog is made in order to help people to keep fit and improve their sport performance at home.
The XTRAINING is a functional training of high intensity, where the large muscle groups are worked by stations with high loads and small pauses between exercises with the aim of increasing the metabolic process for the constant burning of fat in an effective way.
The circuit is composed of the exercises that we have been explaining in the previous entries, so we already know its correct execution and avoid possible injuries.
In the presentation that you have here below, the composition and duration of each exercise is explained in detail, as well as the breaks between them.
Today I
will explain you how to properly perform a very interesting exercise focused on
arms, specifically the triceps, which is more active exercise.
To do so,
we are only going to need the following: one water jugs of 5/6/8 liters
depending on the weight we are able to move and a towel.
In this
view, in order to make it clear regarding which is the technique and the
correct execution of this exercise, I will share with all of you a Youtube
video in which we will have a visual example so that it is much more easy for
you to put it into practice.
This exercise is called triceps extension with weight:
In the
first shot of the video you will see how I execute the unilateral triceps
extension with both arms. It’s important to keep the knees slightly bent and
the back straight to perform the technique well.
Another
alternative that can be observed in the video to perform this exercise is doing
it with both arms at the same time. In order to perform the exercise correctly,
we must, as we have said before, the back straight and the knees slightly bent.
In this way we can work both arms and both triceps at the same time.
I hope you
enjoy and like the content of this post. Please, feel free to leave any doubt,
piece of advice or recommendation in the comments below. See you in the next
post!
Today I will explain you how to properly perform a very interesting exercise focused on arms, specifically the biceps, which is more active exercise.
To do so, we are only going to need the following: one water jugs of 5/6/8 liters depending on the weight we are able to move and a towel.
In this
view, in order to make it clear regarding which is the technique and the
correct execution of this exercise, I will share with all of you a Youtube
video in which we will have a visual example so that it is much more easy for
you to put it into practice.
This exercise is called biceps curl with weight:
In the
first shot of the video you will see how I execute the unilateral curl biceps
with both arms. It’s important to have a comfortable posture when performing
the exercise to avoid possible discomfort or injury.
Another alternative to perform the exercise would be what we can observe
in the second shot, where we see how the biceps curl technique is done with the
two arms. Here it is important that the arms do not detach from the body to
perform a correct technique.
I hope you
enjoy and like the content of this post. Please, feel free to leave any doubt,
piece of advice or recommendation in the comments below. See you in the next
post!
Today I will explain you how to properly perform a very interesting exercise focused on legs, specifically the quadriceps, which is more active exercise.
To do so, we are only going to need the following: two water jugs of 5/6/8 liters depending on the weight we are able to move.
In this
view, in order to make it clear regarding which is the technique and the
correct execution of this exercise, I will share with all of you a Youtube
video in which we will have a visual example so that it is much more easy for
you to put it into practice.
This exercise is called squat jump with weight:
To perform
this exercise we will stand in a straight position with the weight attached to
the body at the same time that we are doing squats taking impulse to make a
jump on the rise. The exercise will be done with the bottle stuck to the body,
thus preventing possible imbalances.
If we see
that this exercise is very difficult to introduce in our training, we can do
squats in isometric with load, regulating the working time to be able to
perform between 4 and 6 series.
I hope you enjoy and like the content of this post. Please, feel free to leave any doubt, piece of advice or recommendation in the comments below. See you in the next post!
Today I will explain you how to properly perform a very interesting exercise focused on arms, specifically the triceps, which is dynamic as well as difficult.
To do so, we are only going to need the following: one water jugs of 5/6/8 liters depending on the weight we are able to move, a chair and a table.
In this
view, in order to make it clear regarding which is the technique and the
correct execution of this exercise, I will share with all of you a Youtube
video in which we will have a visual example so that it is much more easy for
you to put it into practice.
This
exercise is called triceps pressdown with inclination, and we will perform it
taking two variants into account:
In the
first shot of the video you will see how I execute the triceps pressdown with
the slight inclination that the chair
proportionates (you can also use a table, for example).
In the
second part we will introduce the first variant consisting in adding a double
inclination, since our feet, instead of being placed on the ground, will be
supported on a table, a fact that will make the exercise more difficult to be
carried out.
However, if
you have not sweat a lot yet, which may be rare, you can still introduce a
second variant. This will consist in
adding a jug of water placing it on your legs so that the extension of the
triceps is harder.
I hope you enjoy and like the content of this post. Please, feel free to leave any doubt, piece of advice or recommendation in the comments below. See you in the next post!
Let’s move on to another, the action. We’re going to realise leg strength training at home. To this end, the only material that we’re going to need will be two jugs of water of 5/6/8 litres, depending on the weight that we’re going to move.
As we said in the first post that we posted, this training session will
exercise without the need for sophisticated, expensive or very difficult
materials that can only be found at gyms or in a high-performance centre. We’re
going to do the training with simple, homemade and easily found materials.
Today I will share the information through a PDF document that I leave then. I hope that you like it and helps you to realise a good legwork. Any questions, advice or recommendation can be left in the comments. See you in the next post! Greetings!
Today we
are going to carry out a training focused on exercising the strength of arms at
home. To do so, we are only going to
need the following: two water jugs of 5/6/8 liters depending on the weight we
are able to move, and a towel.
In this
view, I will post and share all this information through the Google Docs’
document left below. I hope you enjoy it
at the same time that can help you to exercise your arms efficiently. Please, feel free to leave any comments
regarding doubts, pieces of advice or recommendations.
Hello! Today is leg day and that is why I decided to put an example of training to gain muscle mass in the lower body. In the same way that in the example that I published of the upper body, I add a video so you can see the exercises executions and the same exercises without gym apparatus.
In this case, today’s training consists of:
-4 sets of 10 repetitions with a weight with which you can perform 12. (4x 10 (12) -Recovery 60-90 “
– Execution speed: maximum concentric and medium-low
eccentric.
Today we’re going to prepare a strength training of arms at home. To
that end, the only material that we’re going to use are two water jugs of 5/6/8
litres depending on the weight that we’re going to move, one chair and a towel.
This time I will post and share all the previous information in a Google
Docs’ document left below. I hope that you like it and helps you to realise a
good legwork. Any questions, advice or recommendation can be left in the
comments.
Today we
are going to carry out a training focused on exercising the core at home. To do
this, a mat is needed in order to be more comfortable as well as avoiding any
possible pain in the back, when performing the exercises.
Today’s training will be divided in different series of plank combined, at the same time, with an oblique work to tone our core. For this purpose, we will do 4 repetitions for each of the 4 sets of the exercises.
In this view, I will post and share all the previous information in a PDF document left below. I hope you enjoy and like the content of this post so as to help you to do a good core workout. Please, feel free to leave any doubt, piece of advice or recommendation in the comments below.
FIT AT HOME 