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Himum - the AKBAN physical preparation





Warning!

If you want to start practicing, you should first get a thorough physical examination by a doctor.

If you are overweight, smoke, have a family history of cardiac diseases or do not regularly participate in physical activity, you should undergo ergometric screening and be evaluated by a cardiologist. Do not skip this exam, we actually know some people who have had a major cardiac event during the initial phases of training.

This running schedule should only be used under the supervision of a certified instructor who has been trained in the adjustment of such a schedule to your specific needs. Do not use it on your own.

Where to start?

Before beginning a running table, start with your present exercise routine. If you run 5 minutes once a week, start with 5 minutes, even though you might be capable of running for half an hour. If you haven't been running recently, start at the beginning, even if you run in your youth.

The AKBAN Preparation

  • Hebrew Exercise table, age over 25


    • Butterfly Butterfly
    Hamstrings Hamstrings
    Pushups, 1 Pushups, 1
    Pushups, 2 Pushups, 2
    Legs Legs
    Legs 2 Legs 2
    Pushups, 2 Pushups, 2
    Wide squats Wide squats
    Wide squats 2 Wide squats 2
    Narrow squats 1 Narrow squats 1
    Narrow squats 2 Narrow squats 2
    Hand stance 1 Hand stance 1
    Hand stance 2 Hand stance 2
    Crunches, 1 Crunches, 1
    Crunches, 2 Crunches, 2
    Diagonal situps Diagonal situps
    Back Back
    Back, phase 2 Back, phase 2
    Round pushups, 1 Round pushups, 1
    Round pushups, 2 Round pushups, 2
    Round pushups, 3 Round pushups, 3
    Round pushups, 4 Round pushups, 4
    Split Split
    Side split Side split
    Front Front
    Neck press Neck press
    Chin press Chin press
    Neck bridge, straight neck Neck bridge, straight neck
    Neck bridge, straight neck 2 Neck bridge, straight neck 2
    Bridge Bridge
    Crank Crank
    Bend forward Bend forward
    plow plow
    Ner Ner