EXERCISES

Exercise 1: Abduction of Hip (separation of legs)

Initial position: Knocked down on a side in a table or in the soil. To support the stuck-up leg of the exercise, and another leg flexionada to gain support. A weight puts itself on the instep of the foot. Exercise: Keeping the leg stuck-up we must rise (ó to separate) the leg slowly approximately 30 cm, to last in the end and then to descend slowly up to the initial position. It rules: 10 movements - to rest 30 seconds - 10 movements. WHOLE 20 repetitions.

Exercise 2: Push-up of Hip

Game position: Seated on a high table, in such a way that the feet do not come to the soil. The legs must form an angle of 90th with the thighs, that is to say the knees flexionadas. With the hands we must seize the rim of the table. To put a weight in the instep of the foot. Exercise: Supporting the knee flexionada 90th to raise the foot with the weight up to a height of 20cm, to last in the end and then to descend slowly up to the initial position. It rules: 25 movements - to rest 30 seconds - 25 movements. WHOLE 50 repetitions.

Exercise 3: Strengthening of m&·culos flexores of the Hip and of the cuadriceps of the thigh.

Initial position: Knocked down mouth arrives in a table or in the soil. To support the stuck-up leg of the exercise, and another leg flexionada with the plant of the foot on the table to gain support. A weight puts itself in the ankle. Exercise: Keeping the leg stuck-up (with the rigid knee) we must raise the leg slowly approximately 30 cm, last in the end and then descend slowly up to the initial position, in such a way that the weight does not rest on the table or the soil, it is necessary to bear it. It rules: 25 movements - to rest 30 seconds - 25 movements. WHOLE 50 repetitions.

Exercise 4: Adducción of the Hip

Initial position: Knocked down on a side in a table or in the soil. To support the stuck-up leg of the exercise, and another leg flexionada on the leg of the exercise. A weight puts itself on the instep of the foot. Exercise: Keeping the leg stuck-up we must rise (ó to bring) the leg near slowly approximately 10 cm, to last in the end and then to descend slowly up to the initial position. It rules: 25 movements - to rest 30 seconds - 25 movements. WHOLE 50 repetitions.

Exercise 5: Strengthening of the Tensile Muscle of Fascia Lata

Initial position: Knocked down on a side in a table or in the soil. To support the stuck-up leg of the exercise and flexionar the hip 45th (to move forward the leg) and to lower it some 30th crossing the support leg. Another relaxed leg stays in the low part and behind of that of the exercise. A weight puts itself on the instep of the foot. Exercise: Keeping the leg stuck-up we must rise (ó to separate) and to slow down the leg slowly some 20cm, to last in the end and then to descend slowly up to the initial position. It rules: 10 movements - to rest 30 seconds - 10 movements. WHOLE 20 repetitions.

Exercise 6: Extension of Hip, strengthening of major glúteos

Initial position: Knocked down mouth below in a table or in the soil. The leg of the exercise out of the rim of the table and dive, and another leg stretched inside the table and rested on her. A weight puts itself on the ankle. Exercise: Keeping the leg stuck-up we must raise the leg slowly everything possible that does not cause him pain, last in the end and then descend slowly up to the initial position. It is necessary to try to do the exercise only with the leg without arching the back. It rules: 25 movements - to rest 30 seconds - 25 movements. WHOLE 50 repetitions.

Exercise 7: Extension of the Knee

Game position: Seated on a high table, in such a way that the feet do not come to the soil. The legs must form an angle of 90th with the thighs, that is to say the knees flexionadas. With the hands we must seize the rim of the table. To put a weight in the instep of the foot. Exercise: With the weight suspended on his foot, we must raise the leg slowly up to going so far as to stretch completely the knee, last in the end and then descend slowly up to the initial position. It rules: 25 movements - to rest 30 seconds - 25 movements. WHOLE 50 repetitions.

Exercise 8: Push-up of Knee

Initial position: Knocked down mouth below in a table or in the soil. Both legs supported on the table and dives. A weight puts itself on the ankle. Exercise: To raise slowly the leg, flexionando the knee, up to a height on which the weight does not slide on the leg, to last in the end and then to descend slowly up to the initial position. It rules: 25 movements - to rest 30 seconds - 25 movements. WHOLE 50 repetitions.

Exercise 9: Strengthening of Muscles Flexores of fingers and of the Soleo

Initial position: To put a book or a small height under the toes, the stuck-up leg. The opposite leg must be flexionada without supporting. Exercise: Keeping the leg stuck-up we must raise the heel slowly everything possible that does not cause him pain, last in the end and then descend slowly up to the initial position. If the exercise is easy we must go raising the height on which the exercise is realized. It rules: 25 movements - to rest 30 seconds - 25 movements. WHOLE 50 repetitions.

Exercise 10: Strengthening of the Muscles tibiales previous (Dorsiflexión)

Game position: Seated on a high table, in such a way that the feet do not come to the soil. The legs must form an angle of 90th with the thighs, that is to say the knees flexionadas. With the hands we must seize the rim of the table. To put a weight in the instep of the foot, close to the fingers. Exercise With the weight suspended on his foot, we owe flexionar the foot and to bring the fingers towards the shinbone, up to flexionar completely the ankle, to last in the end and then to descend slowly up to the initial position. It rules: 25 movements - to rest 30 seconds - 25 movements. WHOLE 50 repetitions.

Exercise 11: Strengthening of the Short Arch of the Cuadriceps

Game position: Seated on the soil, the arms backwards and supported. To put a rolled up towel or a cylinder under the knee. Exercise: With the weight suspended on his ankle, we must raise the leg slowly up to going so far as to stretch completely the knee, last in the end and then descend slowly up to the initial position. It rules: 25 movements - to rest 30 seconds - 25 movements. WHOLE 50 repetitions.

Exercise 12: Forced extension of the Knee

Initial position: Knocked down mouth below in the soil, both legs stuck-up and supported on the toes, which must be flexionados. Exercise: Keeping the leg stuck-up we must press on the toes to manage to raise the knees of the soil, trying to support the supported hips. To support a few seconds this position, and then to descend slowly up to the initial position. It rules: 25 movements - to rest 30 seconds - 25 movements. WHOLE 50 repetitions.

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