Scribd
Upload
22 views2 pages

30 Muscle and Bone Strenghtening

PHYSICAL EDUCATION GRADE 11 QUARTER 2 lectures

Uploaded by

okaypolove
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
22 views2 pages

30 Muscle and Bone Strenghtening

PHYSICAL EDUCATION GRADE 11 QUARTER 2 lectures

Uploaded by

okaypolove
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 2

30 Muscle and Bone Strenghtening

SQUATS- This exercise targets thighs, hips, and buttocks. It enhances lower
body strengh and stability.

LUNGES-This exercise works the back, and legs and gutes. It enhances
balance and coordination

PUSH-UPS-This exercise targets the chest, triceps and shoulders. It


promotes upper body strenght, engages the core.

PULL-UPS-This exercise focuses on the back and biceps.It builds upper body
strenght and engages the core.

RUNNING- This Exercise is a cardiovascular exercise where you move swiftly


and foot, engaging muscle groups, especially in lower body. It strengthens
muscle and bones, and boosts cardiovasculae health.

JUMPING ROPE-This exercise targets calves, quads, glutes and hamstrings.


It enhances muscle tone, bone density.

PLANKS-This exercise strenghthens your core. It boosts stability and


posture.

WALL SITS-This Exercise focuses on quads.It increases leg endurance and


strengthens

WALKING LUNGES- Strengthen legs, and glutes.

SIDE PLANKS- Works obliques and core stability

WALL PUSH-UPS- Stand with your feet shoulder width apart and place your
hands on a wall.

ARM CIRCLES- Hold your arms straight out to the sides and make small
circles.

HEELS RAISES- Stand on the edge of a stairs or step with your heels
hanging off.

LAT STRETCH- Stand or sit with your feet shoulder-width apart and
interlance your fingers behind your back.

LEG RAISES- Lift your legs straight up while lying on your back.
CALF RAISES- This exercise strengthens calves. It enhances lower leg
strength and ankle stability.

CRUNCHES- Lift your upper body off the ground while keeping your lower
body on the ground.

CHIN-UPS- A variation of pull-ups.

LEG ROTATIONS- Rotate your legs in a circular motion, clockwise and then
counter clockwise.

INCLINE PUSH-UPS- Start in a push-up position with your hands elevated


on stable surface then lower your body until your chest nearly touches the
surface.

BULGARIAN SPLIT SQUATS- Targets quads, hamstrings, and glutes.

DECLINE PUSH-UP- Start in a push-up position with your feet elevated on a


bench or chair, lower your body towards the floor, keeping your back
straight.

REVERSE LUNGE- Similart to lunges but stepping backwards.

STAIR CLIMBING-Strengthens legs and glutes.

PISTOLS SQUATS- Stand up straight with your feet hip-width apart and lift
your leg in front of you, bend your right knee and slowly lower your hips
back.

SIDE SHOULDER RAISES- Stand or sit with your feet shoulder-width apart
and raise your arms to the sides.

STANDING SIDE LEG RAISES- Stand or sit with your feet shoulder-width
apart and raise your legs to the sides.

HIGH KNEES- Improves cardiovascular fitness.

MOUNTAIN CLIMBERS- Engages the core, legs, arms, while promoting


endurance and strength.

RUSSIAN TWIST- Engages core muscles.

ROMANIAN DEADLIFT- This exercise works the back, and hamstrings.

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy