The practitioners of Wushu love this exercise. Is a combat fighters have to make efforts to push, twist and lift an awful lot of weight with your legs, all at high speed this combination of exercises prepares to do just that.
In this exercise we will call the Ripper, you should do all the exercises in a row .
How do I do it?
Alternating leg extensions and contralateral rotation support.
(A) .- Ponte fours with your hips raised and knees bent at right angles, so that only touches the floor with his hands and feet.
(B) .- Raise your right foot on the chest knee lift while the opposite hand and broken body to the left. Extend the entire right leg.
(C) .- Return to the starting position and repeat on the opposite side, lifting the left foot and right hand.
(D) .- (Start Burpee) Returns to the quadruped position with support and foot and throw your legs back.
 |
| Burpee |
(E) .- Make flexion / lagartija
(F) .- Collects feet again. (End Burpee)
(G) .- (Start Dominated) Salta
(H) .- Hang from a bar with your palms facing forward. Board shoulder blades and chest up to the bar, hold a moment and down until your arms are fully extended.
(I) .- (Squat) Returns to the floor and do a squat.
(J) .- Keep the natural curve of the back, hips leads back, bend your knees, lower everything you can and your hands on the floor in front of you.
Final repeat step (A) Put yourself again in the quadrupedal position with hand and foot support.
This is just a repetition of this exercise.
Repetitions and series
Put up a chronometer, you have 1 repeat and rest the remainder up to a minute. 2 minute, do 2 reps and rest in, what is missing to complete this minute. 3 minutes, you have 3 repetitions and rest the rest. Continues to add reps until you can no longer complete the number of repetitions touch 1 minute. That's 1 series.
