Upper body session to improve strength in pregnant women using elastic bands.

1. www.womantraining.blogspot.com.es
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WOMAN TRAINING
PREGNANT
DESCRIPTION
Upper body session for pregnant women. High level (3).
GENERAL OBJECTIVES
Arms, back and chest.
MATERIALS NEEDED IN SESION
Elastic band and mat.
PART OF THE
SESSION
DESCRIPTION OF THE ACTIVITY TIME/REPETITIONS BREAK SERIES
WARM UP
Smooth movements through space in all directions. 1´ - -
Smooth movements through space with arms and legs movements. 2´ - -
Static arm and legs mobility. 2´ - -

2. www.womantraining.blogspot.com.es
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MAIN PART
Put one foot ahead of the other. With this foot, you attaching the end of
the elastic band and you take the other end of it with the hand of the
other side. You have to pull the elastic band (Lend your back forwards).
15 45" - 1´ 1
Standing, put one foot ahead of the other. You have to put the elastic
band around your back and take the end with your hands. Push from the
chest the elastic band.
15 45" - 1´ 1
Put one foot ahead of the other. With this foot, you attaching the elastic
band in half, and you have to take the ends of it with your hands. With
stretching arms, elevate their to the sides.
15 45" - 1´ 1
Standing, put your feet with shoulder distance, hold the end of the elastic
band with one foot. With the opposite hand, you have to take the end of
the elastic band. With stretching arm, you have to elevate it until
shoulder height.
15 45" - 1´ 1
Put one foot ahead of the other. With this foot, you have to attaching the
elastic band in half. Then, you have to take the ends of it with your hands.
Flexion your arms. Put your elbows in your waist.
15 45" - 1´ 1
Put one foot ahead of the other. With the rear foot, you have to attaching
the elastic band in half. Then, you have to take the ends of the elastic
band with your hands, and put your hands behind your head. Extend your
elbows in this position. If the tension of the elastic band is very high, you
can attaching it with only one foot.
15 45" - 1´ 1
STRETCHING Static stretching of all muscles. 4' - -
REMARKS: The tension of the elastic band must be high.
WARNING: We always advise perform physical activity after consulting your doctor and under the supervisión of a pressional sport.