Routine Workout: 1 hour of sport at home – GRAVITY LADIES
Super complete, this 1 hour workout at home (without fitness equipment) will really make you work! It is perfect as part of a general physical preparation, whatever your sport favorite (skiing, snowboarding, surfing, mountain biking etc)… Try to do this 1 hour session as often as possible, to strengthen your muscles and be more efficient in your sport favorite. It is also a good choice if you want to sculpt your figure and be more toned!
♠ COACH ADVICE ♠
Our coach: Karine Martinez, 36, BE Forme, Mimizan (40).
Karine worked for a long time with the skiers of the Val Thorens club before moving to the Landes, where she worked as a private coach.
For all exercises:
Always tuck in the navel and contract your perineum. Its very important.
Always respect the recovery time.
Do some stretching at the end of the session.
– On the elbows and toes
We keep our backs straight, our elbows are under our shoulders, our gaze towards the carpet. We maintain the position 30 seconds if we are new, 1 min if we are already experienced in this type of exercise. You can gradually increase the time as you train.
– Costal: On the right side, then on the left side.
We have to be well aligned.
We place ourselves on the elbows and one of the knees, the elbows plumb with the shoulders, the glance towards the carpet, we stretch the leg (the pointed foot) and we make very small beats with the leg. It should not exceed the line of the back. We breathe up, we breathe down. We do 3 sets of 25 repetitions, with 30 seconds of recovery between. We do one leg, then the other.
Lying on your back, arms alongside your body, legs vertical, you take your buttocks off the ground (without momentum!) Blowing only on exertion. The buttocks don’t take off much, that’s normal, but you have to take them off as much as you can, always without momentum. We do 3 sets of 25 repetitions, with 30 seconds of recovery between each set.
Standing, feet open the width of the pelvis, you breathe in and down, blowing in the chair position, back straight, arms well in front. The knees should not extend beyond the toes. We do 3 sets of 25 repetitions, with 30 seconds of recovery between each set.
→ BICEPS & SHOULDERS
For bicep and shoulder exercise, you need a one-liter bottle of water.
BICEPS / Standing, with the feet open the width of the pelvis, the arms alongside the body, we bring the bottle towards the chest by blowing. The inside of the hand should be towards the chest. We do 3 sets of 25 repetitions with 30 seconds of recovery between. We alternate the right and left arms.
SHOULDERS / In the same position as for the biceps, the arms along the body, the bottle in the hand, one raises the arm to height of the shoulders while blowing. The inside of the hand must be towards the ground, and the shoulder height must be respected. We do 3 sets of 25 repetitions with 30 seconds of recovery between. We alternate the right and left arms.
For this exercise, you will need two 1-liter bottles of water.
Standing, feet apart from the width of the pelvis, arms along the body, a bottle in each hand, we move the upper body to the right while exhaling. We return to the middle, we breathe in and we move the upper body to the left while blowing. We do 3 sets of 25 repetitions, with 30 seconds of recovery between each.
If you’re just starting out, you can do them on the knees (upper knees), it’s easier. Otherwise, we are resting on the toes, the hands are under the shoulders. We bend our elbows, we breathe down, we breathe up. We do 3 sets of 5 pumps if we start, 3 sets of 10 pumps if we are already running, with always 30 seconds of recovery between each.
>>> For all exercises, remember to tuck in the navel and contract your perineum. Its very important. Do some stretching at the end of the session, and voila! To vary the sessions a little, discover our full program over a week (3 x 1 hour) with 3 different sports sessions at home! Let’s go!
THANK YOU to: Mr. Montel, for welcoming us into his magnificent Solynéou chalet, in Val d’Isère, for these photos, taken in particular at the spa. Thanks to Karine Martinez, our coach, and to Gaëlle, photographer & sometimes model 🙂
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