Programs
The sport programs include separate sets of exercises with a priority, focused on the development of basic physical properties, muscle coordination capabilities, balance and body fat reduction.
The complexes are used consecutively or in parallel, alternately in micro and mezocycles, as the choice depends on the level of preparedness, age, gender, tasks addressed in the course of training, the desire of the practitioner, the dynamics of physical qualities and more.
The variety of the used training methods and equipment is high and gives possibility for mutual substitution, when the basic educational and training principles are kept.
But the thing which unites all the programs is that their focus is on the skills development, abilities and skills, serving people in their life or in extreme situations.
Here are some of the complexes:
Choose a complex for additional information
Комплекс N:1„Fit Motion Basic”
Комплекс N:2„Fit Motion Body exp.”
Комплекс N:3„Fit Motion Body Resist”
Комплекс N:4„Fit MotionBarbell”
Комплекс N:5„Fit Motion NessFit”
Комплекс N:6„Fit Motion Mediball”
Комплекс N:7„Fit Motion Sliding ball”
Комплекс N:8„Fit Motion Bulgarian water back”
Комплекс N:9„Fit Motion Exbelt back”
Комплекс N:10„Fit Motion Velocity”
Комплекс N:11„Fit Motion Reaction”
Комплекс N:12„Fit Motion Plio run & Jump”
Комплекс N:13„Fit Motion Ball & Body balance”
Комплекс N:14,15 “Fit Motion Strenght”
„Fit Motion” complex withrubbers
The rubbers with different strength and elasticity give us some advantages in the trainings :
1. Freedom of the movement in all directions and putting into operation the maximum number of motor units (MU)
2. Possibility to adjust the level of resistance quickly and easily.
3. Possibility for movement in all directions.
4. Possibility for individual strength putting in several pillars.
5. Unlimited variety of motor actions and modes of muscle work (dynamic, isometric, statodynamic, pliometric)
6. Reduced risk of injury
What kinds of extra advantages give you JK Fitness through the “Fit Motion” system:
-“double resist” – this is a system with use of double-linked rubbers (rubber with rubber) with different resistance. Use flat and round (solid and hollow) rubbers with big and small stretch in 5 marked color options. (Photo)
- “sliding resist” - this is a mobile connective system for the rubber band through the support of a sleeve or pulley which allows freedom of movement of the pivot in the lateral plane.
- “opposite resist” - a system with opposite (counter) situation (static or mobile) supports of the strength putting devices (the rubbers), allowing possibility for complex and diverse participation of many muscle groups and MU.
- “soft hook” - this is the suspension system of straps or sleeves visokostoyashti ups by soft and elastic contact. The rubber connection prevents injuries in sudden movements.
The “Fit Motion” system ensures the highest possible variety of exercises, muscle involvement and caloric expenditure.
“Fit Motion” allows opportunity for maximum development of coordination system (especially intramuscular) and the balance.
The Fit Motion complex also includes complexes with : medical balls, ropes, Bulgarian water back sticks, obstacles, kettlebells, own weight, machines and appliances constructed by JK Fitness.
Complex 1
1. JK “Fit Motion Basic”
A complex of basic exercises with a moving stick and rubber bands, designed to develop the muscles, securing the basic movements in the routine – walking, standing and sitting, carrying, lifting, etc.
Perform with a stick with attached rubbers on its ends.
The rubbers on their other end are fixed to a freely moving sleeves or pulleys, sliding horizontally on a low placed rope with 5m length. The exercises are performed in slow tempo and dispensed amplitude. Develops power options, balance, coordination and flexibility. The complex is suitable for beginners, adults and people with impaired function.
Complex 2
„Fit Motion exp.”
The complex consists of various exercises performed with rubbers (expanders).
Freedom of movement, specific resistance and the need to ensure a balance in training and balance to involve a large number of motor units with minimal risk of injury. Active stretching develops elasticity and functionality of the musculature.
The complex is suitable for the transition to more severe and intense training sessions.
Complex 3
“Fit Motion Body Resist”
Complex exercise of its own weight. The power is in the basis of any physical quality. Therefore, this complex its development objectives through the use of one’s own body weight under preferential conditions. Movements are slow and dosed, suitable for beginners.
Complex4
„Fit MotionBarbell ”
In it are included exercises with a kettle bells (8-16kg) or discs (5-25kg). Developed are the strength qualities, flexibility, sense for balance and coordination. The complex of exercises with fitness disc from a lever adds additional coordination variety.
Complex5
“Fit Motion Ness Fit”
Again power , coordination and balance, developed in the specified conditions, ensured from the machines of the Italian company NESS FIT and its mechanic treadmills. Testing variety in the biggest part of the muscles.
Complex 6
„Fit Motion Mediball”
Complex of exercises with compact ball with weight from 1 to 6 kg, will give you conditions for development of the strength, flexibility and coordination. Ordinary balls and with handles are used. Additional complex is developed, which involves varied exercises in pairs.
Complex 7
“Fit Motion Sliding ball”
Exercises with solid ball.
The complex includes sessions with solid rubber balls with weight from 1 kg to 6 kg., crossing through the (provolka) with length 3m., fixed under angle of 45 to 55 (degrees) of two opposite stationary ribs.
In addition to the balls in their both ends are fitted sleeves that hung to the bands that allows the return to the starting position after throwing. Another variant is the fixing of solid ball through a system of expanders placed sideways.
It develops the strength and speed-strength qualities of all muscle groups of the human body. Although the soft exercises, due to the limited direction of the instrument (the first version) the variety of exercises is big, and hence the training effect. Also coordination skills are built when practicing one of the main motor activities – throwing. The second option of hanging the ball is suitable for development of the speed reaction to a moving object – box, volleyball, basketball and others.
Complex 8
„Fit Motion Bulgarian water back”
Complex, performed by specially designed by JK Fitness rubber bag filled with water. The movement of water into the bag, requires the inclusion in the work of stabilizing and fixing muscles and further MU. This provides a great caloric expenditure. Develops power possibilities, intramuscular coordination, balance.
The emphasis on force and speed can be influenced by the amount of water contained in the bag that is filled by a special
Complex 9
„Fit Motion Ex-belt back”
The exercises of this complex are performed by Bulgarian Water Back, located between the bands and straps. The rubber with one end fixed to the vertically aligned bands, the other with straps to hold in your hands.
The loadings develop and shape complex shoulder girdle and ensure participation of maximum number MU.
Complex 10
„Fit Motion Velocity”
The purpose is the development of the speed and speed-strength qualities. Speed exercises are used for the speed of the reaction, shuttle running and others.
Complex 11
„Fit Motion Reaction”
Complex of exercises, developing the speed reaction, the demarazh and the speed of movement. Used are medical balls weighing from 2 to 4 kg. By executing with a belt, which is pegged to a sliding horizontal ribbing.
The complex is suitable for advanced users.
Complex 12
“Fit Motion Plio run & Jump”
Set of exercises with two attached at one end to the belt bands and fixed to the other to movable sleeves, moving after horizontally positioned steel guides. The distance between the drivers is 6m., and the athlete is among them. Perform the jumping exercises and chassis movements between drivers. In jumping performances, especially from high to low (blocks h = 40-60cm and step back mode of muscle work) in the muscles and tendons, which accumulates elastic deformation energy (regenerative energy) used in the subsequent rebound (surmountable mode muscular effort) . The pliometric muscle contractions interfere the maximum force. The consistent implementation of jumping exercises from high to low and over obstacles is suitable for development of maximum and explosive strength in advanced athletes.
To this complex periodically can include jumping rope exercises over obstacles, rubbers and others.
Complex 13
“Fit Motion Ball & Body balance”
This complex includes balance exercises with small balls weighing from 0,5 to 2 kg. Involves a large number of muscle synergists, antagonists, fixatives, stabilizers, working to maintain balance and direction of movement of one or two balls in a plane.
It develops a sense of balance, control, coordination, strength and power endurance.
Complexes with strength exercises – complexes 13, 14 and 15
The three complexes that we offer, include strength training by machines or free weights, performed by specially created our methods. The main objective is to increase power capacity and muscle mass. It is known that muscles are the ones who burn calories 24 hours a day, which is an important factor in reducing body fat and excess weight. They give the athletic look to the body. The strategy of JK Fitness is to burn fats by building muscles – the muscle can be built only by power exercises. This makes obligatory the inclusion of the complexes in the training system “Fit Motion”.
For those who dislike the power exercises on machines or free weights will say that the basis of any physical quality is to have the power, but to make it we will need a certain amount of muscle mass. This is true for both men and women, of course within reasonable limits.
The third complex is very heavy and is only for advanced sportsmen, who have a standstill in the development of power performance and muscle mass. For the complexes and methods see methods and principles.
Methods and principles were developed by Professor Julian Karabiberov and trade mark of JK Fitness.
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