But with those benefits comes a down side - sometimes lifters mistake breathing hard for working hard, and without a solid structure in place you may not be getting as much out of your supersets as you think. The great thing about whichever style of super sets you choose is you can accomplish more in the same time frame in the gym, and you are guaranteed to keep your heart rate up by taking less rest. An example of this style would be to perform a set of dumbbell curls (biceps) and superset it with a set of DB skull crushers (triceps). The second common method for superset is to take two exercises that are antagonistic - meaning that they work opposing muscle groups. An example would be a superset of shoulder flys and front raises. By definition, there are two main ways to implement supersets, the first being to combine exercises together that target the same muscle. a combination of exercises done consecutively with no rest betweenĮver since I started lifting weights as a teenager, I have loved using super sets in my training. a set that includes another set or sets As your child’s throwing improves, try making a game where you keep score – each milk carton can be worth 1-3 pointsBlending heavy compound movements and high rep isolation exercises into killer supersets.Take turns bowling and trying to knock down the cartons or plastic bottles.TIP: Your throwing hand should come from straight behind and under your shoulder, almost brushing your leg. If you are bowling left-handed, your right leg should step forward. If you are bowling right-handed, your left leg should step forward as you bowl.Show your child how to do a basic bowling action.You might want to let your child bowl from a shorter distance than you. Choose a place where you and your child will bowl from.Set up the cartons or drink bottles as bowling targets at the top end of a driveway beside your house, inside your garage, or inside a large basement room without breakable objects.Collect a few empty milk cartons or plastic drink bottles and fill the bottoms with 2 cm of garden soil, sand or gravel.Old milk cartons or plastic drink bottles.Large round ball such as basketball or soccer ball.Large hard surface such as driveway, sidewalk, garage, or basement room.These skills transfer to sports and activities that involve throwing an object accurately over a perceived distance (e.g., balls, frisbees, ribbons, sticks, batons). This activity develops coordination of arms and torso, fine motor control, and the ability to “read” distances. After your child masters the underhand throw, play again using overhand throws.As your child masters the game using short distance tosses, challenge them by increasing the distances.If your child has too much difficulty sinking shots, consider having different tees with different distances for parent and child.Go around the circuit of “golf holes” and keep track of how many tosses each of you requires to sink a shot at each hole.Continue tossing at each hole until each of you sinks one shot.With your child, take turns standing on each golf tee and tossing a beanbag or ball underhand into the bucket, basket or box.Place scraps of cardboard or paper on the floor to mark “golf tees” where you throw from.Create a series of “golf holes” by placing the buckets, baskets or boxes around your living room, hallways and other available spaces.Pieces of cardboard, or paper to mark “golf tees”.Buckets, laundry baskets, or large cardboard boxes.Beanbags, soft foam balls, or balls of socks.This activity develops coordination and balance as kids have to constantly bend and balance on one foot. Challenge your child to place the lily pad as far as possible in front of the other lily pad (longer steps).Ask your child to think up a new scenario – for example, stepping between rocks over lava.
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