NATURAL CIRCUIT and FITNESS

NATURAL CIRCUIT

The natural circuit is located at the Enchanted Pine Grove (to the west of the Faculty of Law). 

 As well as being able to run around a 700 m long SAND COURSE , thanks to the FITNESS EQUIPMENT which is free to use, you can do the following exercises:

For more details, click on the images or watch the videos

WARM-UP


1 - Slow leg movement. Flexion and extension of the ankles - Watch video


2 - Stretching of calfs and hamstrings. Rest your heel with your leg extended


3 - Ankles. Rest the tip of your foot. Make circles with your ankle - Watch video


4 - Knees. Flex and extend your body with your feet together or by splitting them from front to back - Watch video


5 - Hip. Forward and backward movement of the legs - Watch video


6 - Hip. Lateral movement of the legs - Watch video


7 - Abdominals. Raise and lower your knees - Watch video


8 - Flexion and extension of the elbows in order to warm up the elbow and pectoral extensor tendons - Watch video


9 - Flexion and extension of the elbows to warm up the elbow flexor tendons - Watch video


10 - Slight bounce to warm up your knees and hip flexor tendons - Watch video

TRAINING


11 - Arm strength. Follow the route while suspended in the air  - Watch video


12 - Leg exercise. Extend your knee and change legs - Watch video


13 - Extension of the knees with a forward or lateral jump - Watch video


14 - Hip rise. Strengthen your hamstrings, gluteus and lower back - Watch video


15 - Maintain this position. First exercise for strengthening the abdominals


16 - Maintain this position. Strengthening of the abdominals with higher intensity


17 - Hip rise. Higher intensity than in number 14 since you only rest one leg - Watch video


18 - Two-legged jump with your feet in parallel - Watch video


19 - Abdominals. Try to raise your feet while maintaining this position - Watch video


20 - Abdominals. Move your knees towards your chest - Watch video


21 - Abdominals. Flexion of the torso with your hands behind your head - Watch video


22 - Flexion of the arms. Pull-ups. You can use your feet for an initial thrust - Watch video


23 - Flexion and extension of the elbows. Lower intensity if you keep your feet on the ground - Watch video


24 - The same as 23, but changing the grip - Watch video


25 - Flexion and extension of the elbows. The higher the bar is, the lower the intensity will be - Watch video


26 - Flexion and extension of the elbows. The higher the bar is, the lower the intensity - Watch video


27 - Flexion and extension of the elbows. Feet on the bar. The higher the bar is, the higher the intensity will be - Watch video


28 - Flexion and extension of the elbows. Medium intensity


29 - Flexion and extension of the elbows. Medium intensity


30 - Flexion and extension of the elbows. High intensity


31 - Flexion and extension of the knees using your hands


32 - Abdominals. High difficulty