Training with Alexei Yagudin

By Vladislav Luchianov
Special thanks to the VoltZaryadka project for providing the photos

Are you ready to train with Alexei Yagudin? Perhaps you have a question: “What is he talking about?” If so, you should first read the article about the project in which participates the Olympic champion. Promoting healthy lifestyle is an important thing, especially when the face of the project is a person who is a role model for thousands of people around the world.


Below you can see a set of exercises performed by Alexei. Also, there are descriptions of them and video of all exercises (there are some additional also). Skaters have their own trainings, so these exercises will be more useful for their fans. I hope that you don’t want to lag behind in physical form from your favorites:-)


Just 30 minutes in a day can help to feel yourself healthier. OK, let’s begin!

 
Exercise 1.

Starting position: standing, feet at shoulders’  width, hands at your sides.
On the exhale: gently drop your chin to your chest and continue to slow down a slope, rounding your back.
In the lower position hold your hands freely. Slowly return to starting position. Repeat 3 times.

 
Exercise 2.

Starting position: standing, feet at shoulders’ width, hands extended upward.
On the exhale: knees bent slightly, lean your body forward parallel to the floor while stretching your crown together with hands.
Hold this position for 3 seconds.
On the inhale: return to original position and stretch up your hands. Repeat 4 – 5 times.

 
Exercise 3.

Starting position: standing, feet at shoulders’ width, hands stretched to the sides.
On the exhale: smoothly shift the upper torso to the right of the hand. Hold for 3-4 seconds.
On the inhale: return to the starting position.
Continue to move to the left. Repeat 4 – 5 times on each side. 

 
Exercise 4.

Starting position: standing, feet at shoulders’ width, hands at your sides.
On the exhale: bend your right leg to the stomach. Hold for one second.
On the inhale: right leg back to starting position.
Continue the movement with your left foot. Repeat 10 – 30 times each lag.
  

 
Exercise 5.

Starting position: standing, feet at shoulders’ width, hands at your sides.
On the exhale: take a straight right leg back and simultaneously bring both hands forward, slightly tilting the body forward over your hands.
On the inhale: return to the starting position. Do the same with your left leg. Repeat 10 – 30 times each lag.

 
Exercise 6.

Starting position: standing, feet at shoulders’ width, hands extended.
On the exhale: a smooth stroke to raise the straight right leg to the side and touch the outstretched hand.
On the inhale: return to the starting position.
Repeat 10 -15 times each side.
 

 
Exercise 7.

Starting position: standing, feet at shoulders’ width, hands stretched up.
On the exhale: lean your body forward parallel to the floor, keeping the back straight.
On the inhale: in this position make a large circle of your hands to the sides (as in swimming) and on the exhale again stretch the hands forward. 
Repeat 15 times. 

 
Exercise 8.

Starting position: standing, feet at shoulders’ width, hands stretched up.
On the exhale: lean body down without bending your knees, trying to touch your toes.
On the inhale: return to the starting position.
On the exhale: hands behind the back, bend over backwards trying to touch the heels.
Repeat 8 – 10 times.

 
Exercise 9.

Starting position: standing, feet at shoulders’ width, hands at your sides.
On the exhale: squat.
While inhaling: take the emphasis lying on your hands and bend slightly your back. Repeat 8 – 10 times. 
 

 
Exercise 10.

Starting position: standing, feet at shoulders’ width, hands at your sides.
Raise your hands to your sides and at the same time slowly raise your right leg straight back, slightly move torso forward (“Swallow”).
Hold the balance. Do the same with your left foot. Repeat 2 – 3 times each leg.

Alexei Yagudin, training.

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