1. E.F PROYECT
Lucía Hernández
Torres

2. DEFICIENCIES:
Extension of the knee flexibility training biceps
femoris
posterior shoulder extension -strength training triceps and posterior
deltoid
-flexibility training pecs and anterior
deltoid
trunk flexion train the hamstrings and lower back
flexibility

3. Extension of the knee
Excercise:
Lying on your back, one leg straight and the other bent on
chest. You take the flexed knee with both hands and takes
gently toward your chest. Do not arch your back, raise slightly
head. You can place a support under the neck. A stretch
highly recommended after long shoots, as the biceps
femoral tone and shorten much.

4. Posterior shoulder extension
 The back muscle exercises
help as the seated row and
shoulder lateral raises, while
the front is almost always
active chest muscles
working (as in push-ups and
bench press). However, the
area you need to work
specifically is the medial
head. To do this, try the
shoulder lateral raise:
standing, legs apart and
slightly bent, body leaning
forward, keeping your back
straight, arms hanging,
dumbbells in hands and
elbows slightly bent. Then
raised his arms to the

5. Trunk flexion
Exercise:
 Bend the trunk forward and
down, legs half bent, feet
parallel. Gently tend to
straighten your legs up and
held them straight position.
Before straighten must bend
the knees again. Prohibited
to anyone who has suffered
back trouble or disc
protrusions.

7. Description
 Circuit training, which
involves making a series of
exercises consecutively
affecting all parts of the
body without using race.
The exercises are to
rationally ordered, so that
not work the same muscle
groups on two different
exercises.

8. Exercises:
Semisentadillas
do:
we stand standing with legs
apart about 40cm. The arms
extended forward and bend
your knees without passing
toe.

9. Jump a bank:
we stand aside and support
the bank's hands on it, jump
from left to right without
stopping

10. ups:
lying down on a mat,
stretched, leaning on the
arms bent and toes.
Bend your elbows and
lower.

11. abs:
lying on top of a mattress
up, hands on head and
legs bent, looking up to
the knees.