Ir al contenido principal

TRAINING PLAN 4º ESO


WHO CHEERS UP WITH TWO CHALLENGES?
Guys, you must perform the challenges daily and you must record in fast camera at least two weekly trainings. When our isolation ends you must show me your own recordings. You can choose the low or high level, depending  on your level of physical condition.  Remenber, we will have a test to check your resoults!!

 COME ON!!

PLANK CHALLENGE

What is the  plank exercise for?





    • Protect the important abdominal waist and help reduce back pain.







    • It is one of the most complete exercises.







    • And also, this summer, you will wear wonderful abs.







    • It will help you include daily physical exercise routines.







You can select two levels depending on your level of Physical Condition: TROOP or ELITE LEVEL





Troop level



 

 

 

 

 

 

 

 


  

L


  

M


  

X


  

J


  

V


  

S


  

D


 



  







3
   X 15 SG


  







3
   X 20 SG


  







2
   X 30 SG


  







4
   X 20 SG


  







3
   X 25 SG


  







3
   X 30 SG


  







DESCANSO


 



  

L


  

M


  

X


  

J


  

V


  

S


  

D


 



  







3
   X 30 SG


  







2
   X 40 SG


  







2
   X 45 SG


  







3
   X 35 SG


  







3
   X 40 SG


  







3
   X 45 SG


  







DESCANSO


 



  

L


  

M


  

X


  

J


  

V


  

S


  

D


 



  







3
   X 45 SG


  







3
   X 50 SG


  







2
   X 1 MIN


  







2
   X 1M.15 SG


  







3
   X 1 MIN


  







3
   X 1M. 10 SG 
   


  







DESCANSO


 



  

L


  

M


  

X


  

J


  

V


  

S


  

D


 



  







2
   X 1M. 30 SG


  







2
   X 1M. 45 SG


  







2
   X 1 MIN


  







3
   X 1M. 30 SG


  







2
   X 2 MIN


  







1
   X MÁX Tº


  







DESCANSO


 





























Elite level



 

 

 

 

 

 

 

 


  

L


  

M


  

X


  

J


  

V


  

S


  

D


 



  







3
   X 45 SG


  







3
   X 1 MIN


  







2
   X 1M. 30 SG


  







4
   X 1 MIN


  







3
   X 1M. 15 SG


  







3
   X 1M 15 SG


  







DESCANSO


 



  

L


  

M


  

X


  

J


  

V


  

S


  

D


 



  







3
   X 1M. 30 SG


  







2
   X 1M. 45 SG


  







3
   X 1M. 30 SG


  







4
   X 1M. 15 SG


  







2
   X 2 MIN


  







3
   X 1M. 45 SG


  







DESCANSO


 



  

L


  

M


  

X


  

J


  

V


  

S


  

D


 



  







2
   X 2M. 15 SG


  







3
   X 2 MIN


  







2
   X 2M. 30 SG


  







4
   X 1M. 30 SG


  







3
   X 2M. 10 SG


  







3
   X 2M 15 SG 
   


  







DESCANSO


 



  

L


  

M


  

X


  

J


  

V


  

S


  

D


 



  







2
   X 2M. 45 SG


  







3
   X 2M 30 SG


  







2
   X 3 MIN


  







4
   X 2 MIN


  







2
   X 3M. 15 SG


  







1
   X MÁX Tº


  







DESCANSO


 













ISOMETRIC  SQUAT  CHALLENGE





What is the squat exercise for?








 • Strengthens the thighs and buttocks.
    • Helps protect your knees and reduce your major injuries.
    • And also, this summer, you will show off great legs.















Begginers level



 

 

 

 

 

 

 

 


  

L


  

M


  

X


  

J


  

V


  

S


  

D


 



  







3
   X 20 SG


  







3
   X 25 SG


  







2
   X 30 SG


  







4
   X 25 SG


  







3
   X 30 SG


  







3
   X 40 SG


  







DESCANSO


 



  

L


  

M


  

X


  

J


  

V


  

S


  

D


 



  







3
   X 30 SG


  







2
   X 40 SG


  







2
   X 45 SG


  







3
   X 35 SG


  







3
   X 40 SG


  







3
   X 45 SG


  







DESCANSO


 



  

L


  

M


  

X


  

J


  

V


  

S


  

D


 



  







3
   X 45 SG


  







3
   X 50 SG


  







2
   X 1 MIN


  







2
   X 1M.15 SG


  







3
   X 1 MIN


  







3
   X 1M. 10 SG 
   


  







DESCANSO


 



  

L


  

M


  

X


  

J


  

V


  

S


  

D


 



  







2
   X 1M. 30 SG


  







2
   X 1M. 45 SG


  







2
   X 1 MIN


  







3
   X 1M. 30 SG


  







2
   X 2 MIN


  







1
   X MÁX Tº


  







DESCANSO


 













Advanced level



 

 

 

 

 

 

 

 


  

L


  

M


  

X


  

J


  

V


  

S


  

D


 



  







3
   X 45 SG


  







3
   X 1 MIN


  







2
   X 1M. 30 SG


  







4
   X 1 MIN


  







3
   X 1M. 15 SG


  







3
   X 1M 15 SG


  







DESCANSO


 



  

L


  

M


  

X


  

J


  

V


  

S


  

D


 



  







3
   X 1M. 30 SG


  







2
   X 1M. 45 SG


  







3
   X 1M. 30 SG


  







4
   X 1M. 15 SG


  







2
   X 2 MIN


  







3
   X 1M. 45 SG


  







DESCANSO


 



  

L


  

M


  

X


  

J


  

V


  

S


  

D


 



  







2
   X 2M. 15 SG


  







3
   X 2 MIN


  







2
   X 2M. 30 SG


  







4
   X 1M. 30 SG


  







3
   X 2M. 10 SG


  







3
   X 2M 15 SG 
   


  







DESCANSO


 



  

L


  

M


  

X


  

J


  

V


  

S


  

D


 



  







2
   X 2M. 45 SG


  







3
   X 2M 30 SG


  







2
   X 3 MIN


  







4
   X 2 MIN


  







2
   X 3M. 15 SG


  







1
   X MÁX Tº


  







DESCANSO


 































Etiquetas:





























Comentarios











Publicar un comentario























Entradas populares de este blog





















CONTENIDOS MATERIA OPTATIVA DEPORTE 2º ESO




























Muy buenas a tod@s,  Dado que no estamos pudiendo asistir a nuestras sesiones prácticas de deporte, os adjunto los contenidos teórico-prácticos que vamos a ir desarrollando, Colpbol y Bádminton.   ¿Que tenéis que hacer?   1º Leer el reglamento y visualizar los vídeos  2º Enviar los alumnos de 2º A y D  el trabajo a efadolfosuarez@gmail.com y los de 2º B y C sandra.firvida@educa.madrid.org  3º Trabajo 1 a realizar: lectura de la ficha de reglamento de colpbol y visionado de los vídeos, realización de pequeño resumen de la historia del deporte, del reglamento, tipos de golpeo y opinión personal acerca del deporte después de su práctica y conocimiento.  4º  Trabajo 2 a realizar: Visionado de los vídeos de bádminton y resumen del reglamento básico, esquema y explicación de los diferentes golpeos y dibujo del campo señalizando el campo de individuales y dobles.  5º Fechas de entrega: Trabajo 1: antes del 30 de marzo.                     ...




















Publicar un comentario









Leer más




























4º ESO THEORETICAL CONTENTS FIRST TERM




























  PHYSICAL EDUCATION NOTES 4º ESO FIRST TERM   IES ADOLFO SUÁREZ     PHYSICAL CONDITION   How To Build The Perfect Circuit Workout   Imagine a turbo-charged workout routine that mixes cardio and strength training and has you in and out of the gym in 30 minutes. Plus, it's infinitely and easily customized to help you reach your goals faster. Sound too good to be true? It's not! It's called circuit training.   While this style of training has a lot to recommend it, figuring out how to set up an effective circuit workout can be intimidating at first. That's why we pulled together six easy steps to help you build your perfect circuit.     Step 1: Select Your Time Limit   Circuit training is simply a workout based around a set number of "stations" that you repeat until your time runs out. So knowing how much time you have can help you determine how many circuits you'll need to complete and how hard you'll need to work. (The shorter the workout, the harder y...




















Publicar un comentario









Leer más




























4º ESO CIRCUIT TRAINING




























   FIRST TERM. 4º ESO                                         IES ADOLFO SUÁREZ       CREATE YOUR OWN CIRCUIT TRAINING       * All of you must work in groups of 4. Write the names of your members and grade:   * Firstly, read and understand the guidelines below.     * Guidelines:    1.  Select your goal. ( for example: strengt h )    2.  Prepare at least 6 exercises.    3.  Select the appropiate equipment.    4.  You should i nclude  one leg exercise with one of arms or one of core or one complete.    5.  C hoose between time or repetitions. (No more than 1 minute and depends o n  your own goal).    6.  Select the number of laps of the circuit (2-4 laps; it depends o n  the goal).    7. Before to give your circuit training to the teacher you must try it.    8 .  S core : 0 N o , 2 Yes, 1 Sometimes       * If you need it, you can use the mobile phone (Use responsibly)                  ...




















Publicar un comentario









Leer más