Physical assault is a 55-minute course. It includes two aerobic training parts to challenge cardiovascular health and endurance. The adjustment of muscles will make the whole body full of strength and shape the whole body.
1. Warm up. The focus of the opening part is to warm up with large and simple aerobic exercise.
2. Mixed effects. This part prepares for the next aerobic exercise by increasing the range of movements and footwork.
3. Aerobic training. Gradually improve the intensity and amplitude of the action, find your own training "area", and then enter the next peak.
4. Compound training. This is the first intensity peak in the course. Through the compound training that is often used and rapidly improved in physical training, the body is in a state of load-bearing.
5. Upper limb training. This is the time to lower your heart rate, recover and strengthen your strength. The emphasis here is to train the shoulders, chest, triceps and core to adjust and shape the upper limbs.
6. Running. Relax in some freestyle and standard runs to raise your heart rate again.
7. flexibility. Use a lot of mixed movements from sports to test your speed and flexibility and enjoy the fun in classroom interaction.
8. Interval training. Challenge the heart system with a series of training and recovery paragraphs.
9. strength. The last peak bar. Increase the amplitude of ups and downs in powerful movements. Try your best to achieve the maximum fitness effect.
10. Lower limb training. Strengthen and shape the lower limbs, including the legs and abdomen.
1 1. Relax. Congratulations on your success. It's time to recover and stretch.