Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
undo oscuro
mérica: El Soldado de Invierno
s de la Galaxia
de la Galaxia Vol.2
s: La Era de Ultrón
n: Homecoming
Infinity War
WHITE BELT BEGINNER LEVEL (WEEK ONE)—LET’S KEEP IT SIMPLE
Try to perform each exercise for a minimum of 30–60 seconds, with about the same amount of rest time inbetween
the exercises.
Try to perform these exercise three days this first week, skipping a day in-between.
A. NECK LIFTS—Tilt head down (hold), then tilt up (hold), then up and down, four times.
B. NECK TILTS—Lower the ear to right shoulder (hold), then left (hold), then back and forth, four times.
C. NECK TURNS—Turn head to right (hold), then left (hold), then back and forth, four times.
D. NECK ROTATIONS—Drop the head and rotate fully to the right, then to the left, four times.
A. UP/DOWN SHRUGS—Shrug both shoulders up (hold), and down (hold), then up and down, four times.
B. FRONT/BACK SHRUGS—Bring both shoulders forward (hold), and back (hold), then back and forth, four
times.
C. SHOULDER ROTATIONS—Rotate both shoulders forward four times and backward four times.
A. FRONT/BACK ARM EXTENSIONS—Extend both arms front (hold), then lower arms to side of body and
reach backward (hold), then back and forth, four times.
B. LATERAL ARM LIFTS—Extend both arms up (hold), lower to the side of body with arms straight (hold), then
up and down (flapping movement), four times.
C. ARM ROTATIONS—Make a backward circular movement with both arms four times, followed by a forward
movement, four times in each direction.
A. FRONT/BACK PELVIC TILTS—Push the pelvic area backward (hold), then forward (hold), then back and
forth, four times.
B. SIDE TO SIDE PELVIC TILTS—Lean pelvic area to right (hold), and left (hold), then side to side, four times.
C. HIP ROTATIONS—Complete a full hip rotation to the left, and then to the right, four times.
A. GROIN MUSCLE STRETCH—Lean onto your left leg, stretching the groin muscle of the right leg. Keep body
upright
B. HAMSTRING AND CALF STRETCH—Lean back on the right leg, stretching the hamstring and calf muscles
of the left leg. Use arms for support
C. FRONT AND BACK LEG COMBO STRETCH—Move back and forth four times, then repeat the stretch on
the other side.
A. Bend the body as close to parallel with the floor and lean buttocks backward, stretching the entire back
region (hold). Keep legs straight.
B. Now straighten body, leaning the pelvic area forward while arching neck and back area (hold), then gently
sway back and forth four times
A. DOUBLE KNEE BENDS—Lying on your back with knees bent and feet on the floor, bring both knees to the
chest, squeeze and hold; then lower legs. Repeat four times.
B. ALTERNATING SINGLE KNEE BENDS—Lying on your back, bring one knee up to the chest and hold while
extending other leg straight along the floor, then switch legs. Repeat four times.
C. BENT KNEE REVERSE SPLITS—Lying on your back with knees up and together, gently part your knees to
stretch and hold. Repeat four times.
D. DOUBLE KNEE TWISTS—Lying on your back with legs bent together and feet on the floor, gently lower
both knees to the left side of the floor (hold), then to the right side (hold), then move side-to-side. Repeat four
times. Make sure not to lift the arms off the floor.
E. SINGLE KNEE TWISTS—Lying on your back, bend one leg with foot on the floor, take other leg and cross
over the leg on the floor, then from that position gently twist the lower body side-to-side. Repeat four times.
Repeat with other leg on top.
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