Bouclette de Cantepau

It is now possible thanks to the loops, urban physical activity loops that will make you discover the city differently. These circuits will allow you to take calm, pleasant and green areas.

Objectives:
– Offer Albigensians an additional local solution encouraging the practice of regular physical activity
– Fight against inactivity and a sedentary lifestyle
– Delay the effects of aging

FITNESS JOURNEYS – BOUCLETTE CANTEPAU
Start/Finish: Cantepau neighborhood center

1- PUMPS: muscle strengthening of the upper limbs
Perform push-ups resting on the bar or against a tree.
Remember to keep your shoulders, pelvis and ankles well aligned.
– 5 to 15 repetitions
– 1 to 3 sets

2- Muscle strengthening of the upper limbs
Sit on the seat, grab the handles and pull to bring the handles back
towards you, then gently release.
– 5 to 15 repetitions
– 1 to 3 sets

3- SQUAT MACHINE: muscle strengthening of the lower limbs
Sit on the seat, feet on the blocks. Push on the legs until they
are taut, then gently release.
– 5 to 15 repetitions
– 1 to 3 sets

4- ROWER: global muscle strengthening
Sit on the seat, feet on the wedges and hands on the handles, then row.
– row for 5 minutes without stopping, 1 to 3 times

5- Muscle strengthening of the thighs
Sit on the seat, with the bottom bar propped on top of the feet. Push the
bar to straighten the legs, then gently release.
– 5 to 15 repetitions
– 1 to 3 sets

6- SITTING/STANDING: muscle strengthening of the limbs
lower
Start sitting on the bench or low wall. Get up and sit down, if
possible without using your arms (possible to cross your hands on
shoulders).
– 5 to 15 repetitions
– 1 to 3 sets

No obligation to do the exercises, you can just walk!

A few recommendations!
– Be regular in your practice for more benefits (3 sessions/week)
– Bring a bottle of water
– Avoid hours of high heat
– Adapt your efforts to the shape of the moment

Physical endurance activities (walking, cycling, running, swimming, etc.): 30 minutes (in increments of at least 10 minutes) 5 times/week Moderate intensity

Muscle strengthening physical activities: Work on the different muscle groups (lower and upper limbs and trunk) twice a week

Physical flexibility and mobility activities (stretching, mobilization
joint, yoga, tai chi, etc.): 2 to 3 times/week