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PHYSICAL CAPABILITIES
There’s 4 main different physical capabilities, these are the:
- Strength
- Resistance
- Speed
- Flexibility What is strength? Ability to deal with difficult situations or to maintain a moral or intellectual position, for example when you lift the weights. What is resistance? Refusal to accept or comply with something, for example when you’re running, you use your resistance to keep running. What is speed? Rate of change of the velocity of the body for example when you race someone to somewhere. What is flexibility? Ability of a joint or series of joints to move through an unrestricted, pain free range of motion.
STRENGTH EXERCISES
Personally, I think the strength is the most difficult physical capability since each person have their own limits. These are some examples of exercises you can do to train strength: Pushups/Flexions What you have to do in this exercise is bend your arms with your legs straighten so the weight is all on your arms, it trains your biceps and you gain strength on your arms. Do it a couple of times like this: Squats You need to stand straight and straighten your arms forward, your feet need to stand in a parallel way. Like this you train your quadriceps since all the strength done is going to your quadriceps.
SPEED EXERCISES
Speed requires time to improve it, all of the exercises on this physical capability are related to movements that you do when you run. Like for example the arms and legs fast movements. These are some examples of exercises you can do to train speed: Arm swings Arm swings are really important to keep your balance when running and avoiding falling, it’s also helpful to be faster. All you need to do in this exercise is move your arms forwards and backwards, when you move one forward then move the other one backwards. If you train this capability, it will help you move a lot faster since you keep your balance. Quick step All you need to do is run with your fastest speed, it’s recommended to do a couple of sets of this exercise. For example, do this exercise for 15 seconds and then skip in the same place all the time so it’s like a little break between each set. After skipping 10 seconds, repeat this exercise. It’s recommended to do it 3 times but you can do as much times as you wish.
FLEXIBILITY EXERCISES
When we talk about flexibility we talk about stretching your muscles as much as you can without harming yourself, in that way you can train your flexibility. Flexibility is really helpful since it’s a passive physical capability and you don’t need to move. Flexibility is similar to resistance but on resistance you work your strength too, on the flexibility exercises you work by just stretching. These are some examples of exercises you can do to train flexibility: Feet reach What you do in this exercise is just sit and straighten your legs, and try to train your hamstrings when you try to reach your feet with your hand. If you get to reach it, it’s recommended to pull the tip toes so you can feel the stretching on your hamstrings. The butterfly This exercise gets a little bit difficult since you need to sit with your knees bended inwards, and you need to try to touch the ground with your knees. It’s alright if you’re not able to do so since we need to practice the flexibility here. You need a lot of time to train flexibility and this is a good way to stretch your inner thighs. If you can’t reach the ground with your knees then try to bend down your back slowly so you don’t harm yourself. This helps a lot to calm yourself too, that’s why many yoga exercises train flexibility.
