After a long conversation with my friend and Max dirigente-representante from our web site, came to my ears the information that one of our readers had problems with any of the tests of the opposition to be agent of the Civil Guard. At this meeting we touched many themes of vital importance that we would like to develop on our website, but the case of this woman seemed very interesting and important to develop it…Normally I’m very used to develop articles for those who develop physical activity on a regular basis. I dedicate myself to perform reviews for people seeking to improve their performance, but rarely I focus on making articles for those who start from scratch its preparation. Here you have some links to articles for people who start from 0 and do not know how to do it:
- Basic or fundamental fitness exercises
- Start running: basic tips
- I want to get in shape, tomorrow I start!
Without further ADO, let’s start making a help article to all those who are in the situation of our dear friend and uworkfitera who has some trouble to make muscle activity. We will start making us a series of questions.
WHAT IS THE CIVIL GUARD TESTS?
We will this question answer with ease, because throughout the history of our web site, we have been doing some articles specially devoted to this opposition.
- Civil guard: 50 meters swimming with underwire swimwear
- Civil guard: 50 meters
- Civil guard: push-ups
- Civil guard: 1000 m
If any of our readers any doubt or curiosity, I refer to these articles where you can find basic answers for the preparation of these tests.
However, it is now when we started the development of today’s article.
HOW CAN I TO START BENDING TEST OF 0?
For those people who are in this situation, tell you that the most important thing so you can achieve your goal is that you have enough time to make your preparation. Indeed, and want to which is well clear, is that if you are of those people who you begin from scratch your preparation and not you have enough time for that is produce adaptations needed in your body, all this will be a losing battle.
Secondly, I want to make it clear that despite my pessimistic State in the previous paragraph, if you you put effort and feel like you can get it. Therefore, I want to know than not it is impossible that you manage your objective, only requires sacrifice, perseverance and personal effort .
I AM NOT ABLE TO MAKE EVEN A SINGLE FLEX WHAT CAN I DO?
Well, in my opinion for those people who are unable to make a single Flex, I would begin with a general fitness. This will make it to improve our physical condition product start our preparation from scratch.
General physical conditioning: This part of the training may last approximately between one month and half or two. During this period, we shall confine ourselves to continuous race and swimming exercises.
When to bring this time training and we are able to develop this activity on a regular basis, we can proceed to the next phase.
Start of the bodybuilding: During this period, which will last approximately between one month or month and a half we will focus on developing our muscles with weights toning exercises. Obviously, during this phase still we are not able to develop our own body lifting exercises, but weight training rooms offer a variety of machines that have different charges that we can adjust our capacity.
If by any chance you are unaware the different training tables that exist on our website you can find all types of workout routines that will help you improve your performance: routine for chest, routine for undercarriage, biceps routine, routine for triceps, shoulder routine and routine for dorsal.
Beginning of the phase of high level fitness: This period will have a longer duration, which will be approximately 3 to 4 months.
* First month: focus on continue making the tables from the previous reporting period, but this time we will try to increase the weights that we are loading.
* Second month: during this period will try to keep the increase in weights from the previous month, but trying to go progressively reducing the periods of rest between series and serial
* Third month: ISOMETRIC work. What is isometric work? Isometric contraction is the one in which we exert a force on a static object, whose resistance not can you beat, therefore, the length of the muscle doesn’t vary.
This month we will start work exercises for bodybuilding with our own weight in this way above. Examples: Make a bending and try to keep us for as long as possible in a Flex position. Hang from a bar trying to hold us up for as long as possible…
* Fourth month: this period is characterized because we will try to keep some series of isometric exercises with our own body + go little by little making sets of the few reps who are leaving us. I.e., we can carry out a series of isometric + a series of 6 push-ups, and so on.
Finals: This phase will last about a month. What we are going to try to continue during this final phase is to achieve that our body will gradually perform more pushups. How will we do this? = Making a very large series volume. We’ll get a goal (get to 60 repetitions) and going to give exactly equal the number of series that we have to do. If only I’m able to do a Flex, because I will be 60 series 1 bending with breaks of 30 “between series and series. If I am able to make 5 push-ups, as I will do 12 sets of 5 push-ups with breaks of 45 “between series and series.
Finally, In my opinion, when we have completed this phase, already will be able to continue with the recommendations of the civil guard article: push-ups.
I hope that this article has been useful and you manage to start from scratch push-ups with right foot. Good luck to all opponents.
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