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The Smart Coach
The Smart coach

Exercises

Cardio
Cardio training comprises all strength-building activities whose objective is to improve the capacity of the heart and lungs.   
- Crosstrainer
- 5 minute VMA running test
- Rower
- Jump rope
- Skipping with two legs
- Sprinting
- Back and forth sprinting
- Back and forth sprinting between laths
- 2.4 km running test
- 4.8 km walking test
- 12 min swimming test
- 12 min bike test
- Bicycle
- Exercise bike
Warm-up
In sports, warm-up is the start of a training session or competition, and varies in length and intensity. Warming up is the action of starting the heart-lung activity and the joint-muscle mobilisation.  No experienced practitioner can question the absolute necessity to warm up, because many have experienced the damages caused by exercising « from cold ».  We know that it is necessary to « warm the machine up » before starting with dynamic exercises, in order to avoid injuries from cold (muscle and joint injuries). Warm-up is often neglected by beginners, but it is absolutely unavoidable and the older you get, the longer and the more adapted this period should be.  It now becomes necessary to list the benefits of warm-up, and more particularly its effects and methodology. 
- Running around cones
- Running forward
- Running backwards
- Running the stairs
- Running sideways
- Speed running sideways
- Mini-hurdle running
- Running and jumping sideways
- Running on the spot
- Heel to buttocks running
- Dribbling
- Striding through loops
- Striding between cones
- Striding between laths
- Walking
- Goose-stepping
- Skipping
- Half Skipping
Strength-building Upper body without machine
Strength-building of the upper body without machines comprises a set of physical expercises intended to develop the skeleton muscles of the upper body, in order to acquire more athletic strength, endurance or muscle volume.  Bodybuilding seems interesting in practice for sports(wo)men or people in good health but it is often neglected by many practitioners.  Becoming stronger is not the only objective of a sports(wo)man, who sees this as an additional way to improve his/her performance.    
- Push-up
- Push-up on your knees
- Push-up hands close
Strength-building Upper Body with machines
Upper body strength building with machines are physical exercises aiming at developing the upper body muscles with machines.  The English name 'bodybuilding' is very interesting in this respect.  This is the objective of strength building exactly: build your body up!  A strength-building programme can help you gain 25 to 100% strength in 3 to 6 months.  
- Biceps: bend with elastic band, standing
- Biceps: bend with dumb-bell alternately
- Biceps: bend with dumb-bells, hammer grip
- Biceps: bend the biceps, neutral, seated
- Biceps: bend biceps, neutral, seated
- Biceps: bend with barbell, standing
- Biceps: bend in supine position, seated
- Biceps: bend in supine position, short dumb-bells
- Biceps: bend, supine position, seated on bench
- Biceps: pull elastic band with one hand
- Bench press
- Bench press with barbell
- Bench press with short dumb-bells
- Military press
- Dips
- Chest fly with elastic band, lying down
- Chest fly with short dumb-bells
- Side chest fly: pull, standing
- Chest fly, pulling elastic band, standing
- Chest fly face down with short dumb-bells
- Shoulders: raise dumb-bells in front of you
- Shoulders: external rotation with short dumb-bells
- Shoulders: internal rotation with elastic band
- Shoulders: pull the bar vertically
- Extension of triceps with bar, lying
- Bend wrists pronated
- Bend your wrists in supine position
- Pull elastic band down-up
- Pull crossed elastic band, seated
- Pull elastic band upwards, seated
- Vertical pulldown
- Breast pulldown
- Arm pull-up with short dumb-bell
- Horizontal bar pull-up in supine position
- Horizontal bar pull-up in pronated position
- Triceps: pulldown
- Triceps pull-up with elastic band, standing
Strength-building Lower body without machine
Strength-building of the lower body without machines comprises a set of physical expercises intended to develop the skeleton muscles of the lower body, in order to acquire more athletic strength, endurance or muscle volume.  Bodybuilding seems interesting in practice for sports(wo)men or people in good health but it is often neglected by many practitioners.  Becoming stronger is not the only objective of a sports(wo)man, who sees this as an additional way to improve his/her performance.
- Lunge
- Lateral lunge
- Quick leg flexion
- Oblique muscles: screen-wiper
- Squat: leg flexion
Strength-building Lower body with machines
Lower body strength building with machines are physical exercises aiming at developing the lower body muscles with machines.  The English name 'bodybuilding' is very interesting in this respect.  This is the objective of strength building exactly: build your body up!  A strength-building programme can help you gain 25 to 100% strength in 3 to 6 months. 
- 1/2 squat
- Leg/hip abduction with Swiss ball
- Leg press
- Lift hanging legs
- Élévations latérales avec haltères
- Clean
- Hang power clean
- Clean and jerk
- Lunge with dumb-bells forward
- Lunge with dumb-bells up
- Lunge with barbell
- Lunge with dumb-bells
- Lateral lunge with dumb-bells up
- Lateral lunge with dumb-bells on the sides
- Hip flexion with cable
- Squat on Smith machine
- Throw ahead
- Throw vertically arms stretched
- Oblique muscles: screen-wiper with weighted bands
- Oblique muscles: screen-wiper medicine ball
- Quadriceps: leg extension
- Deadlift
- Squat
Core stability without machines
Core stability exercises are included in a physical and bodybuilding programme, and help reinforcing the muscles such as the abdominal or dorsal muscles. The The Smartcoach exercises to help muscle building without movement of the upper body, cause less trauma than exercises with movements.  
- Abs
- Chair
- Crunch (Abs)
- Crunch with rotation
- Crunch arms up
- Crunch, squat
- Crunch, sit-up
- Crunch, lateral sit-up
- Extension lower back (lying)
- Extension opposing arms and legs
- Extension arm and opposing leg (lying)
- Core stability on the side
- Core stability of the belly
- Pedalboat
- Raise your pelvis
Core stability with machines
Core stability exercises with machines are included in a The Smartcoach physical and bodybuilding programme, and help reinforcing the muscles such as the abdominal or dorsal muscles. These help building muscle without movement of the body.  These exercises cause less trauma than exercises with movements.
- Core stability: raise your bust with Swissball
- Core stability with Swissball, seated
- Core stability: lateral back
- Core stability: pull downwards, lateral back
- Core stability: back, pull upwards
- Core stability on all fours
- Core stability on all fours, legs
- Isometric position on Swiss Ball amrs half-bent
Plyometrics
According to Wilt, PLYOMETRICS comes from the Greek "plethyein" which means increasing, and « isometrics ». A muscle action is called plyometric when a mucle in a state of tension is first submitted to lengthening (this is called the excentric phase), is then contracted (this is called the concentric phase).  This is the lengthening-shortening cycle. Bosco and Komi in 1980 and Schmidtbleicher in 1984 demonstrated that stretching a muscle in the first place increases the strength and speed of contraction. This is based on the neuromuscular properties of muscle fibres and involves the proprioceptive neuromuscular facilitation (PNF). The work is based on jumps; this reinforces and improves performance, mainly in springing, therefore very useful in soccer, rugby, hockey, basketball, handball, volleyball, athletics, gymnastics, figure skating, tennis, badminton, martial arts, etc.  It’s also a way to develop speed: this also concerns all sports activities which require important cyclic or acyclic speed. Plyometrics helps the muscle continue to work naturally, for example during a physical activity and can be used all year round because of the diversity of exercises. 
- Partial plyometric abs
- Partial plyometric abs on bosu ball
- Sit-stand jumps
- Skipping with hurdles
Proprioception
The proprioception exercises of The Smartcoach aim at restoring the mechanisms which inform the brain on the position of the body and the level of tension and pressure suffered by the tendons, the muscles and the joints (a movement executed in a precise and safe manner needs such a communication). Muscles, tendons, bones and joints have their own sensitive nerve supply. The receptors (among others neuromuscular spindles and neuro-tendinous organs) are called « proprioceptive elements » because they don’t react to an external stimulus (such as the exteroceptor elements of the five senses) but to a stimulus that comes from the organ itself.  It is therefore a very deel sensitivity of the body for itself.   
- Abs on Swiss Ball
- Lower back contraction (Swiss Ball)
- Bench press with dumb-bells (Swiss ball)
- Flexion of the legs with Swiss ball
- Flexion of the legs, feet on Swiss Ball
- Push-up on Swiss ball
- Push-up, feet on Swiss Ball
- Bring legs back on Swiss Ball
Stretching
Stretching is a soft gymnastics, which aims at stretching and relaxing the whole body.  The fitnessexercises proposed by The SmartCoach aim at relaxing the body segments: they used to be called relaxing exercises.  Stretching is a way to increase flexibility.  Stretching also  enables muscles to prepare for effort.  Flexibility contributes  to the athlete’s performance through the movement ampliture, the technical correctness, movement ease and fluifity You could easily write a book about the correct stretching technique. You will find it in the e-Fitness and e-Coaching services of The SmartCoach.  
- Behind muscle chain (hamstrings)
- Behind muscle chain (triceps sural)
- Stretching the adductor muscles
- Stretching the quadriceps
- Stretching the back-knees
- Stretching the triceps brachii
- Stretching the triceps sural
- Stretching the anterior shoulder
- Stretching the posterior shoulder
- Dorsal flexing of the ankle
- Active dynamic dorsal flexing of the ankle
- Flexion dorsale de la cheville fente avant
- Plantar flexion of the ankle
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