How to keep the muscle building program remains in progress, but agility in various types of sports games boosted? You only need to invest 5-10 minutes of heating time 10-15 you. If done regularly, 2-3 times a week, you can already feel the results within four weeks. As a first step, we gave six examples of motion exercises agility that you can use. You can choose one of them or combining some movement exercises there.
Slalom Cone. 6-8 Adjust the load plate, dumbbell, or other small objects in the formation of a straight line with a distance of 0.5 meters respectively. Then run as fast as possible across the gaps marking you made in zigzag from the starting point to the end point. Repeat behind k etitik beginning to run backward zigzag.
Speed Carioca. Stand with your knees slightly bent and arms hanging straight on the outer side of the body. Cross your left leg in front of the right leg to push the body to the right. Stepping to the right with your right leg and place the left foot behind him. Rotate hips as you move, but keep our eyes fixed toward the front. Use your hands as the keeper of balance as you move. Continue the cross to this side as soon as possible for a distance of 3-5 meters, then repeat for the left side of the body.
Ladder Run. If at the gym no ladder, place a marker on the floor with a distance of one foot each. Stepped aside quickly by placing one foot in each box. Perform this movement to the right, then to the left. Add variety with high knee lift or keep your body in a low position. You can also do this without a ladder, just imagine it is under you.
Backpedal. Running back and forth quickly. Keep your eyes fixed leads to depandan sure to maintain a slight bend at the knee as well as pinggul.Usahakan to use short steps performed by cepat.Lakukan run backward alternately with sprint ahead: Sprint so far 3-5meter, then ran backwards to return to the starting point.
Side Shuffle. Perform a boost with the left foot to catapult your body to the right. After the right foot landed, immediately stepped to the right quickly using the power boost left foot. Continue this movement on the track circuit along 3-5 meters. Then reverse direction and use the power boost right leg to catapult your body to the left.
Hexagon Jump. Exercise works to plyometric and agility. Set markers in the formation of hexagons (hexagons each side) and stand in the middle. Jump sideways across each marker you made and return to the middle of the hexagons as fast as possible. Skip all the bookmarks you created to form a circle formation. Skip the whole marker up to 3 times. Now jump to the opposite direction by the same rules.
Tuck exercise agility in the warm-up session also helps you increase the average heart rate and makes the body work in various directions before reaching the phase of the exercise the main, exercise agility you can also enter into a session exercise your cardio to increase the intensity. Congratulations to practice!
