Alex Chiricea Personal Trainer

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27/09/2022

EXPLOSIVE MOVES FOR TRX
Explosion (plyometric) moves can be combined with almost any type of exercise.
These intense and effective exercises need no equipment.
Here’s how to improve your explosion (plyometric) movement for better TRX performance.

Reps: 8/side Sets: 4 Rest: 60 seconds between sets

20/09/2022

Purpose: Develop upper body muscles. It can be included in a functional workout, too.
Prerequisites: ability to maintain plank position, arms strength.
Targeted muscles: arms, core, upper body.
Difficulty level: intermediate.

Reps: 8/side Sets: 5 Rest: 60 seconds between sets

13/09/2022

TRX UPPER BODY TRAINING (2)
Purpose: Develop upper body muscles. It can be included in a functional workout, too.
Prerequisites: ability to maintain plank position, arms strength.
Targeted muscles: arms, core, upper body.
Difficulty level: intermediate.

Reps: 8/side Sets: 5 Rest: 60 seconds between sets

06/09/2022

TRX UPPER BODY TRAINING (1)
Purpose: Develop upper body muscles. It can be included in a functional workout, too.
Prerequisites: ability to maintain plank position, arms strength.
Targeted muscles: arms, core, upper body.
Difficulty level: intermediate.

Reps: 8/side Sets: 5 Rest: 60 seconds between sets

30/08/2022

The motion of the scapula is coordinated with the motion of the arm and the coordinated actions between the muscles around the shoulder joint that control the arm and the muscles that attach to the scapula (shoulder blade) is crucial for efficient arm movement and joint stability.
Scapular stability is important for:
- Overhead throwing motions
- Lifting weight overhead
- Proper position of the scapula and posture

Reps: 14/exercise Sets: 04 Rest: 45 seconds between sets

23/08/2022

The thoracic spine is the longest portion of the spine. Thoracic mobility plays a big role in posture, remaining upright, and the ability to breathe fully. Also, thoracic mobility is important for safety and enhancing overhead lifting.

Reps: 08/exercise Sets: 04 Rest: 30 seconds between sets

16/08/2022

TRX Curls
Purpose: Develop the biceps, the triceps, lower arm muscles and upper body muscular endurance and overall stability.
Prerequisites: ability to maintain a rigid torso throughout the exercise.
Targeted muscles: biceps, triceps, shoulders, arms.
Involved muscles: back, core.
Difficulty level: beginner

Reps: 10/exercise Sets: 05 Rest: 45 seconds between sets

09/08/2022

How to train with a wall support

02/08/2022

Functional training is a term used to describe exercises that help you perform activities in everyday life more easily. These exercises typically use the whole body — definitely multiple muscles — and emphasize core strength and stability. By mirroring the movements of your daily life, like squatting, reaching, or even carrying a heavy object, building functional strength can help increase your quality of life and reduce your risk of injury.

Reps: 10/exercise Sets: 4 Rest: 60 seconds between sets

26/07/2022

Improve your explosion for push-ups
The push-ups and all their variations are some of the best exercises for building muscle and general conditioning. Explosion (plyometric) push-ups are an effective way to gain strength in your chest, shoulders, back, and arms, not mentioning the full benefits of the plyometric (explosion) movement. These intense and effective push-ups need no equipment.
Here’s how to improve your explosion (plyometric) movement for better push-ups.

Reps: 8/exercise Sets: 4 Rest: 45 seconds between sets

22/07/2022

Improve your wrist strength
Wrist exercises increase flexibility. The wrist is capable of a wide range of movements, including pronation, supination, and radial/ulnar deviation. ...
Wrist exercises help prevent wrist pain and injury. ...
Wrist exercises help build grip strength.

Reps: 12/exercise Sets: 5 Rest: 30 seconds between sets

19/07/2022

CORE WORKOUT - ADVANCED 3
Your core is your center of gravity. A strong core allows you to perform stronger functional movement throughout exercise and everyday life. In fact, you should constantly engage your core, whether you are doing a workout or a simple daily activity. Your core muscles are mobilized in many different types of movements: flexion, extension, rotation, abdominal bracing, pelvic tilting, and even the way your shoulder blades move. A strong core will help prevent injury and promote more efficient workouts overall.
Plank is one of the best exercises for bodyweight movements. Moreover, plank is a functional, full-body exercise that doesn't require much time or equipment to be super effective. You know planks best for working your core, but planks engage more than 20 muscles, including shoulders, back, arms, legs, and glutes. Even better, planks allow you to work your core without the risks of back injury and overstressed hip flexors that come with traditional sit-ups. Another great thing about planks: There are so many different versions to choose from: from simple to super tough, from classic to unique.
Try my plank variation with a stepper.
Beware: this variation is for advanced!

Reps: 12 reps/exercise Sets: 5 Rest: 60 seconds between sets.

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