Do you remember the physical education classes at school? Turning a somersault , running a school garden tours … At that time all this was a grind. Fortunately everyone became conscious now. Now it’s up to you, not the physical education teacher, to evaluate your performance. Take the fit test we do, determine what level you are at and move yourself to the next level!
FIT TEST – How Fit Are You?
If you aren’t breathing well during the run, this means that your aerobic endurance is not in good condition. Now we will do a fit test, and of course there is no need to run. According to a research done, you can test aerobic endurance using a step board.
Fit Test / THREE MINUTES BENCH STEP
Stand in front of a 30-inch step board and set the metronome to 96 strokes per minute (you can download the Metronome by Soundbrenner application for free). Set the stopwatch for three minutes and place one foot on the bench (1); Then put your other foot on the bench (2). Step down and step up in a tempestuous way. Repeat this for three minutes. When the time is up, stop and measure your pulse for 60 seconds.
The push-up is famous as the queen of upper torso exercises. Is it really so? Not really. The following image is designed to fit test the upper torso.
Fit Test / INVERTED TRX ROW
Lay down under the TRX. Hold the handles so that their palms are facing each other. Lift the upper body up a few inches from the floor (1). It must be like a straight line from the beginning of the body to the heels. Bend your elbows and pull yourself up to hold your hand (2). When the handles come near your chest, stop and then return to your starting position. This is 1 repeat; do it again as you can.
The hip muscles are the building blocks of the body. The upper body becomes strong as long as they are strong. Do fit test below and learn your level.
Fit Test / SINGLE-LEG HIP THRUST
Sit on the floor and your back recline to bench about 30 cm long. Keep your legs wide as hip, put your feet floor. Straighten your arms across the bank. Lift your right foot from the ground (1). While looking forward, press on your left heel and lift your butt up with support from your hip muscles. It must be like a straight line from the shoulders to your knees (2). While the leg on the ground is vertical to the ground, close to the chin. Stop, then go back to the starting position. This is a 1 repeat. Do it again as long as you can without breaking the right position. If you begin to twist your limb as you lift or fall, that’s the end of the test. Repeat on the other leg.
How far can you control yourself at workout? Do you have an active connection with your muscles? Our fit test below shows how strong your connection is.
Fit Test / BACK TO WALL HIP FLEXION
Turn your back on the wall, put your feet together and stand about 15 inches away from the wall. Press the belly to contact the wall to make the spinal column. Grab a knee and lift it as far as you can to your chest (1). While keeping your back straight, release your hands and wait as long as you can without letting the knee fall down (2). Repeat the movement on the other side.