The 4 basic exercises are:
the squat, the horizontal and vertical press, the horizontal and vertical row, and hip exercises.
In this exercise programme you will learn to position yourself correctly in order to perform the exercises pain-free and as effectively as possible.
It will also increase your strength and build your self-confidence as the weeks go by.
To perform the exercises in this programme correctly, clear a floor space of approximately 2 x 1.5 m.
Remember to turn on the sound for the best experience.
This workout programme lasts 12 weeks, divided into 3 cycles of 4 weeks each.
You will do 3 sessions a week.
In this first workout cycle we will learn the basic weight training exercises, using pushing and pulling movements.
Our goal is to master the technique before emphasizing performance.
Remember to put technique before performance.
New exercises = new technical know-how.
Technique before performance.
For the "slow-paced" exercises, the passive phase is done while slowing down and the active phase is done in a burst.
Pay attention to the pace of the exercises, which may surprise you.
Work out at different tempos to increase your strength, and test them to measure your progress.
Quality before performance. We will increase the level of difficulty of the exercises, so it's time to take a look at your strong points and weaker points.
Stick to the pace indicated for each exercise while taking care to use proper technique.
Be sure to focus on contracting your muscles during the different phases of each exercise.
Stick to the times for each exercise while taking care to use proper technique.
Apply all of the exercises you learned and pointers received, and give it your best during this final week!