It seems that the gyms will not open soon, so climber Nimrod Marcus has prepared a home fitness workout especially for "Israel Today" surfers for flexibility and strengthening the pelvis • Watch
Nimrod Marcus climbs
Photography:
Eilat Association
As part of the facilitation of the closure, it does not look like the gyms will open soon, however, "Israel Today" takes care of you (your fitness and your health), and we have specially prepared home surfers for our surfers from the people who know how to do the best fitness. The TV in Ninja Israel.
And today, Nimrod Marcus, 20, from Jerusalem, climbs 9 years, Israeli champion, fifth place in the European Championships for seniors.
He is currently training ahead of the criteria competition for the Tokyo 2021 Olympics, in the hope that he will succeed in bringing the coveted medal to Israel.
Home training with Nimrod Marcus, Israeli climbing champion // Courtesy of the Eilat Association
Nimrod's Flexibility Training and Strength Training:
Emphasis: All training is done in the initial state of squats.
Therefore, it should be noted that most of the weight is on the heels and the back remains straight, so you will avoid unnecessary bruises.
Exercise First: The
right hand is placed on the left shoulder, with the elbow touching the leg closest to it and then with the other hand take the elbow out and bring it back in and thus repeat the same operation with the other hand.
A total of 10 reps, 3 sets
Exercise Two:
From a squat position slowly detach the right heel from the floor and gently touch with the right berl on the floor.
It is important to pay attention to leaning with the knee, but only to touch gently each time with a different knee.
A total of 10 reps, 3 sets. For those who feel the exercise is easy, it can be done with both knees at the same time. Note that with both knees the exercise will require a lot of balance and is therefore recommended for advanced students only.
Exercise III:
Flexibility exercise.
With the upper body, start from a squat position and go down towards the floor, until you touch the elbows on the floor.
For those who are light can continue to try to reach with the head to the floor and slowly return back to the starting position.
A total of 8 reps, 3 sets.
Exercise Four (Bonus):
From a standing position descend as low as possible on the fingertips, note that you keep the pelvis and back straight and when reaching as low as possible (up to the position where the knees are close to the floor) slowly return to the squatting position.
A total of 8 reps, 3 sets.
With the help of the training you will improve the flexibility and stability and expand the range of motion of the pelvis.
Have a nice workout!