M EN S S ET

W OMEN S SET
5 DIPS
3 MUSCLE UPS
15 KNEE RAISES
40 JUMP SQUATS
7 PULL -UPS
15 PULL -UPS
20 JUMP SQUATS
30 DIPS
7 CHIN-UPS
10 CHIN-UPS
20 PUSH -UPS ON THE FLOOR
20 PUSH -UPS ON THE FLOOR

Muscle ups
To be done with arms extended, without swinging legs and leg support. In the initial and final position, arms should
necessarily be extended!
Deve ser executado sem suporte, sem balanar as pernas, e com os braos extendidos na
posio inicial e na posio final do movimento.
Jump Squats
The crouch is done with a straight back. The angle in the legs should be not less than 90 , and straight arms in front of
you! The jump should be carried out until the feet are not completely off the floor.
O agachamento realizado com as costas reta. O ngulo das pernas no deve ser menor do
que 90. Os braos devem estar esticados na sua frente. O salto deve ser efetuado at que os ps
no estejam completamente fora do cho.
Pull-ups
The grip is performed with palms on top (overhand grip) at shoulder length. Pulling up is done without swinging, swings
and leg support. Hanging on the arms extended and up to the moment when the face and chin are above the bar and
lower until arms are straight with fixing.
A pegada realizada com as palmas das mos por cima da barra e abertura de um ombro. O
movimento deve ser feito sem balanar, ou chutar pernas . Se pendure com braos extendidos e
suba at o queixo passar a barra, desa novamente com os braos totalmente esticados no fnal
do movimento.
Dips
Pushing up in dips with no swinging, swings and leg support. The angle is not less than 90 in the elbows in the lowest
pint and the arms are fully extended in the upper-point. Legs are allowed to be bent or straighten do, but not crossed.
O mergulho na paralela realizado sem balanar, ou chutar pernas e sem suporte. O ngulo
dos cotovelos no menor do que 90 na parte baixa do movimento , e os braos devem estar
totalmente extendidos na parte superior. Pode dobrar as pernas , mas no cruz-las.
Chin ups
The grip is with palms under (underhand grip) at shoulder length. Pulling up is done without swinging, swings and leg
support. Hanging on the arms straightened and up to the moment when the face and chin are above the bar and lower
until arms extended with fixing.
A pegada com as palmas da mo abaixo da barra e abertura de um ombro.
O movimento deve ser feito sem balanar, ou chutar pernas e sem suporte. Se pendure com
braos extendidos e suba at o queixo passar a barra, desa novamente com os braos
totalmente esticados no fnal do movimento.
Push-ups on the floor
Position palms at shoulder length. Push-ups are done with the body straightened, without bending and bent legs,
elbows should not press up. Push up until the angle is not less than 90 in the elbows and the arms straight at the top.
A Flexo realizada com a palma das mos na posio da abertura dos ombros, corpo ereto,
sem curvar lombar e pernas. Flexione os cotovelos menos que 90 na posio final e retorne
pra posio inicial com braos todos estendidos
Knee Raises
Take a vertical position on the bars. Raise your bent knees to the horizontal position and lower legs to the starting
position, without swinging and hunched back.
Tome uma posio vertical na barra. Eleve os joelhos (tuck) para a posio horizontal, sem
balanar ou arquear as costas.