مكتبة التمارين الرقمية لتدريب الأكوافت – التدريبات المائية – JUMP Mena

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Exercises 1. Warm Up Exercises 9 المواضيع

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Exercise 1 : Jogging out, out – in, in

Exercise 2 : Running on spot bringing heels back to towards gluteus

Exercise 3 : Jumping Jacks Low ROM. No Arms

Exercise 4 : Cross Country Skiing Low Jump

Exercise 5 : Front Kicks Alternating

Exercise 6 : Leg Raises Alternating

Exercise 7 : Straight Legs Running Back and Forth

Exercise 8 : Back Straight Leg Kicks

Exercise 9 : Rocking Horse

Exercises 2. Lower Body Exercises 19 المواضيع

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Exercise 11 : Bent Leg Lateral Raise

Exercise 12 : Straight Leg Lateral Raise

Exercise 13 : Criss Cross

Exercise 14 : Clams

Exercise 15 : Diamond Jump

Exercise 16 : Jump Kick

Exercise 1 : Knee Raises

Exercise 17 : Side kick

Exercise 2 : Heels to Gluteus while Running or Sliding Feet Against Pool Floor One by One

Exercise 18 : Lateral Leg Raises

Exercise 3 : Front Kicks

Exercise 19 : Donkey Kick

Exercise 4 : Front Kicks Straight Legs

Exercise 5 : Pedalling Single Leg

Exercise 6 : Cross Country Speed Step

Exercise 7 : Jumping Jacks

Exercise 8 : Repeaters

Exercise 9 : Bent Leg Circles

Exercise 10 : Straight Leg Circles

Exercises 3. Upper Body Exercises 18 المواضيع

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Exercise 11 : Leaning Forward Arms In

Exercise 12 : Leaning Forward Arms Out

Exercise 13 : Alternating Arms Push

Exercise 14 : Jabs

Exercise 15 : Hooks

Exercise 16 : Lateral Raise

Exercise 1 : Arms Pull Down

Exercise 17 : Front Raise

Exercise 2 : Arms Out and In

Exercise 18 : Arm Circles Forward and Backward

Exercise 3 : Arms In and Out

Exercise 4 : Clap

Exercise 5 : Push Forward

Exercise 6 : Push Back

Exercise 7 : Tarzan

Exercise 8 : Wipers

Exercise 9 : Wheel

Exercise 10 : Bicep Curl

Exercises 4. Full Body Exercises ( For the HIIT Section) 10 المواضيع

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Exercise 1 : Cross Country Skiing (Jumping)

Exercise 2 : Cross Country Skiing (Neutral)

Exercise 3 : Jumping Jacks with Arms In and Out

Exercise 3 : Rocking Horse using Arms

Exercise 4 : Skating

Exercise 5 : Sliding

Exercise 6 : Superman

Exercise 7 : Kangaroo Jumps

Exercise 8 : Jumping Side Kick with a Punch

Exercise 9 : Back Kicks with Forward Punch

Exercises 5. Core Exercises 10 المواضيع

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Exercise 1 : Neutral Crunches

Exercise 2 : Side Bends

Exercise 3 : Hip Twists

Exercise 4 : Trunk Twists

Exercise 5 : Knee to Elbow

Exercise 6 : Scissors

Exercise 7 : Scissors – Floating

Exercise 8 : Frog

Exercise 9 : Knee Tucks

Exercise 10 : Back / Hip Extensions

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المساق Includes

5 الدروس
66 المواضيع