+420 704 123 587

Liberec, Vratislavice

The park is located on the edge of the castle park, which offers a nice walk with various attractions. The nearby meadow, under the outdoor gym, offers a TRAIL for mountain bikes or a space with fances to walk your pets.

No ambient noise

The course is located far from the road, so no traffic can be heard.

Location

In this place there is the possibility of other sports activities or walks.

View

This place offers a beautiful view of the surrounding hills.

Park introduction

50.74881080802071, 15.093456022604613 | Manufacturer COLMEX

training session

Intended for intermediate | length of exercise 35 minutes Focused on the back, center of the body, arms and legs.

1st series of exercises

Only with its own weight, no equipment is needed, a break of 30 seconds between exercises.

15x 

Australian pull up (40 seconds video)

We perform the exercise on the lower bar (from the navel to the shoulders), the firm center of the body, the grip a little wider than the shoulders.

15x

Vert sit (40 seconds video)

We grab two bars, one of which we have between our legs, we lower the pan at a right angle and back again.

20x 

Dips

We spread our legs and lower our elbows at right angles and back.

20x

Squat

Quick and striking squats on the ground, possibly with a jump.

1 minutes

Plank

Reinforced center of the body, looking into the ground.

2nd series of exercises

Only with its own weight, no equipment is needed, a break of 30 seconds between exercises

20 seconds

Hang on the crossbar

Grasp the bar with both hands, firm the body and hold.

20x

Push up

Slow and focused, exhale as the body goes up, inhale down.

15x 

Australian pull up (40 seconds video)

We perform the exercise on the lower bar (from the navel to the shoulders), the firm center of the body, the grip a little wider than the shoulders.

15x

Squat

Pomalý dřep na zemi, 3 sekundy jdeme dolů a rychle nahoru.

10x

Pull up

Hands shoulder-width apart, pulling all our weight, ending with our chin above the bar if possible.