Dear Students,
It is a difficult situation for all of us but to maintain mental and physical wellbeing, we encourage you to warm-up your bodies from time to time during the quarantine.
The first part of the series involves:
- Fitness workout at home – conducted by mgr Joanna Kania, School of Sports UG instructor and coach of AZS UG aerobic gymnastic unit.
- Outdoor running exercises (forest, park, dirt road) – conducted by mgr Andrzej Cieplik, School of Sports UG academic teacher and coach of AZS UG track and field and mountain biking units
Fitness workout:
- short instruction: https://www.youtube.com/watch?v=1kaNEcLY1sQ
- Warm-up: https://www.youtube.com/watch?v=gRLOejNNTL8
- Workout (set of 9 exercises): https://www.youtube.com/watch?v=7k33fg90SWk
Running with general physical exercises:
Jogtrot (8 minutes)
Stationary exercise:
Forward/backward arm swings,
Backward transverse arm swings,
Backward arm swings: L hand up and back, R hand down and back, in turns,
“Standing push-ups” – arms straight forward, backward arm motion until the elbows bend, maintaining shoulder blades pressed back,
“Jumping jacks with straight arms” - arms bent at the elbows, kept close to the torso, upward motion from bent to straight arms, then downward motion, keep straight back,
Arms up, hands joined above the head, bend left and right (swing), stretching side core muscles,
Arms up, hands joined above the head, arms leaned out backwards, hips forward, lowering along the torso – relax,
Relaxing motion with breathing – arms up – breathe in, arms down breathe out, broad side arm movement,
Torso twists – arms to the side bent at elbows, L and R side torso twists, in turns,
Torso circular movements – hands on hips, L and R waist circular movements,
Bent knees forward, rounded back – breathe out, torso, arms up – breathe in, in turns,
Body weight transfers – legs wide spread, weight transfer at L or R leg - bending it, straightening and stretching second leg
Rotating toe touches – legs wide spread, arms wide, while bent forward rotating toe touches movements,
Maintaining stride position, lift your arms, hands joined above the head, move arms to the L and R, stretching side core muscles
Steady run 20 minutes
Exercises at the designated segment ( mark out 30 meter segment, one way conduct exercise, jogtrot on a way back, each exercise repeat twice) :
Backward run,
Side gallop, L and R side,
Cross walk L and R side,
Skipping with arm rotations,
A half-skips (knee up)
C skip (heel to buttock)
R leg A skip, L leg C skip,
Steady run 10 minutes
Stretching exercises
Maintaining stride position, lift your arms, hands joined above the head, move arms to the L and R, stretching side core muscles
Bent knees forward, rounded back – breathe out, torso, arms up – breathe in, in turns,
Facing forward, lean on the tree, stretch L leg pressing heel to the ground (for 10 seconds) then change, repeat L and R legs three times
We wish you a pleasant workout and remember: #zostańwdomu, #trenujSAM (stay at home, train alone)
UG School of Sports
AZS UG Students Club
Translation: Adam Myzyk