WARM-UP {Flexibility}

  I want to show you a warm-up we did in class which is to practise flexibility. It has some exercises like:
      - You sit down and keep your legs together. Now you have to touch your toes with the tips of your fingers twice for 30 seconds. Between each time, you should relax about 10 seconds and the second time should be harder than the first one.

      - You can also do the exercise above, but with only one leg.

      - Another one is keeping your leg behind or in front of you with an arm for 30 seconds and after a break of 10 seconds, do it again harder for 30 seconds.

      - In this exercise, you should lie down on the ground and rise up your leg until your knee touch your chin. You have to keep that posture for about 20 seconds and change your leg.

      - Finally, other one would be sitting on the ground like "Indians" and take down your knees the most you can for 30 seconds, then you relax and you repeat the exercise harder.

  All this exercises are to improve your coordination, prevent injuries and avoid back pains.

BASKETBALL

      We have started playing basketball in our physical education classes. It is one of my favourites! This is the second most famous sport in Spain and it is represented by an orange ball and a hoop that goes to the sky (the players too;). Some information of this sport is:

a. THE BASKETBALL HOOP: it is the orange part, the white one is called the backboard and the part underneath the hoop is the net. A photo:

b. MOVEMENTS: there are a lot of different techniques in Basketball, so here you've got some ones:
    - Shooting:

  - Dribbling: this is moving forward with the ball basically:

  - Stealing the ball: you have to steal the ball to a oposite player:

TRX TRAINING

      A very good idea to train with almost all your muscles is TRX equipment. Here you've got a photo:

Our teacher shows us 3 different kinds of exercises and we had to repeat each one almost 10 times:

1. HANGING BICEP CURL
You've got to hold the handles, hang with your arms extended and place your feet on the floor. Then pull and push your body with help of your arms and wrists. Make sure your body touch your shoulders for 10 times. For exemple:

2. SQUATS
Now you have to hold the handles again and do the exercise using both legs or using only one. Your glutes, calves and quadriceps should touch each other on this exerrcise.

3. CRUNCHES
In the last one, place your hands on the floor in front of you and your feet in the straps. You must keep your back straight, and then put your feet towards until your knees touch your pectorals. There are two ways to do it: first you can do it like I said before but then, you also can do a press-up.

ROTATING ROUTE AND EXERCISES

       This one is a very good exercise to practise your stregth and resistance. You have to do a continuous work, running and doing different kinds of exercise. To show you how you should do it, here you've got some photos that I took: