San Diego Figure Skating Communications
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Body Weight Exercise Training
Bodyweight exercises does not require purchasing expensive exercising equipment
Bodyweight exercises can be done any time without equipment. Perfect for traveling, home workouts or adding a bit of variety to your regular exercise routine.
Start with a few minutes
of a light warm up such as walking, marching in place, or stepping
side to side. The purpose of this exercise is to get your blood
and the body temperature increasing prior performing for more
The following list of exercises can be performed for 30 seconds to two minutes depending upon your conditioning. Transition to the next exercise smoothly and quickly. You can continue with the total length of the exercising routine for as long as you fell is not over doing the workout (twenty to 60 minutes). Finish the workout by cooling down for five or more minutes of stretching.
A guide to all exercise, diet and motivation articles
Source - Unique Bodyweight Exercises
To achieve both inceasing muscle mass and strength, all exercises have to be kept within the 6-12 repetition range. Each muscle should be trained no more than once or a maximum of twice per week for best results.
Diet accounts for 80% of the success in building great abs. The quickest way to build muscle requires an increase in bodyweight bconsuming two grams of protein for every kilo of your bodyweight.It is not possible to concentrate on reducing fat from any one area of your body. It has to be done gradually throughout the whole body. To lose weight, eat 4 or 5 small meals a day with each meal containing protein. It is neecessary to keep the body's metabolism high or it will go into starvation mode and store fat. Do not lose more than 1 or 2 pound of weight per week.
The best three abs exercises are the
dragon flag, full abs rollout and full hanging leg raise.
PDF The Dancer as a Performing Athlete Similiar characteristics compared with athletes. Bodyweight targets are normally met by low energy intakes, with female dance students and professional ballerinas.
IADMS: Resource Paper: Dance Fitness The formal dance class has long been considered the cornerstone of training, ... understanding of the artistic and athletic needs of dancers in different genres, ... Body composition – the make-up of body weight by percentage of muscle and fat.
The best bodyweight exercises create the worlds strongest athletes who are martial artists, gymnasts and rock climbers. The best bodyweight exercises are the ones that are going to be the most difficult to do.
Physical and Mental Training Considerations
The following internet links have been gleaned from personal communications
combined with information from public institutions and athletic organizations/
associations that have a web presence with information concerning team and
individual sports programs:
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