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Royal Canadian Air Force Workout PDF

Royal Canadian Air Force Workout PDF Download

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Royal Canadian Air Force Workout PDF Details
Royal Canadian Air Force Workout
PDF Name Royal Canadian Air Force Workout PDF
No. of Pages 18
PDF Size 3.42 MB
Language English
CategoryEnglish
Source csclub.uwaterloo.ca
Download LinkAvailable ✔
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Royal Canadian Air Force Workout

Dear reader, if you are searching for Royal Canadian Air Force WorkoutPDF and you are unable to find it anywhere then don’t worry you are on the right page. Royal Canadian Air Force Exercise Plan for the Royal Canadian Air Force (RCAF) in the late 1950s by Dr. Both are exercise programs developed by Bill Orban and first published in 1961.

The 5Px program (five basic exercises) was developed for men; A related program for women called XBX (Ten Basic Exercises) was developed, and the two programs were later published together as a book, republished in 2016. The popularity of these shows in many countries around the world helped usher in modernity. fitness culture.

Royal Canadian Air Force Workout PDF – 5BX Plan

The 5BX program for fitness consists of six charts that increase in the order of difficulty. Each chart consists of five exercises performed within eleven minutes. The first four exercises are calisthenics and the last is aerobic exercise. As a person progresses through the system, the number of exercises for each type increases, and the difficulty of each exercise increases.

Exercises

On all charts and levels, the five exercises are the same, but more difficult variations are introduced:

  1. Stretching
  2. Sit-up
  3. Back extension
  4. Push-up
  5. Running in place

Walking or running can replace the last workout; The plan mentions the distances to be covered and the time taken.

XBX Plan

The XBX fitness program is designed for women. The program has charts that get progressively more difficult and takes 12 minutes a day after users pass the starting levels.

Exercises

The first four exercises are primarily for flexibility; Exercises 5-9 are primarily for improving muscle strength, and Exercise 10 is for building aerobic capacity:

  1. Toe touching
  2. Knee raising
  3. Lateral bending
  4. Arm circling
  5. Sit-ups
  6. Chest and leg raising
  7. Side leg raising
  8. Push-ups
  9. Leg lifting
  10. Running and jumping in place

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