Quintela de Leirado
Quintela de Leirado

BIOHEALTHY PARKS 

The biohealthy parks of Quintela de Leirado there are defined as green or recreational spaces located in different points of the council, specifically in the cores of Xacebáns, Leirado, Quintela, Mociños and Redemuiños. The parks are composed by different fitness equipments, which allow to maintain the physical form and anticipate or treat different ailments or concrete injuries.

They are designed for the practice of physical exercise of adults from 40 years and especially recommended for major than 60 since to they allow to improve to mobility, increase the flexibility and strengthen the muscles of the body.

Next we are going to do a description of the elements of every park that allows to the users to use them in a correct way.
Parques biosaludables
Leirado Biohealthy Park
The teams that correspond to this section are:

1) WAIST
Cintura
  • FUNCTION:
    Waist exercises and helps to relax muscles of the waist and back, reinforces the agility and flexibility of the lower back.
  • USE:
    Take the handles with both hands, keeping the balance and turn from side to side without moving your shoulders and way to rhythmic.
  • REALIZATION:
    Always depending on the physical state of the person. It is recommended 3 sets of 2 minutes each with 5 seconds of rest between series and series.
  • NOTE:
    Do not force the rotation of the hip, amplitude measurement is to take the foot, without any move the shoulders of handle to handle. Do not release handles until you finish the exercise.
2) SKATES
Patíns
  • FUNCTION:
    Improving the mobility of the lower limbs contributing coordination body and balance. Increased heart and lung capacity by strengthening the muscles of the legs and buttocks.
  • USE:
    Grab the handle and placed on the pedals, adjust their center of gravity and make the move to walk right back by moving the pedals forward and backward without forcing the movement.
  • REALIZATION:
    Always depending on the physical state of the person. Advised 5 series of 3 minutes with 1 minute rest between sets.
  • NOTE:
    Hold on to the handle firmly to prevent accidents and not to lower the device until the pedals are parallel and unemployed.
3) SURF
Surf
  • FUNCTION:
    Strengthen the waist muscles, improve flexibility and coordination of the body. Recommended for people of all ages, exercise the spine and hips.
  • USE:
    Grab the handles with both hands, place your feet on the pedals and perform oscillating movements from one side to another, without making large amplitudes in rolling.
  • REALIZATION:
    Always depending on the physical state of the person. Recommended 3 sets of 30 seconds with a timeout of 5 seconds between sets.
  • NOTE:
    It is an exercise that requires a suitable form of hips, if you have hip problems or back before consult the specialist.
4) STEERING WHEEL
Volante
  • FUNCTION:
    It develops and improves the strength of shoulders. Improves the general flexibility of the joints of shoulders, wrists, elbows and collarbone.
  • USE:
    Grab each handle with one hand and turn the wheels in the clockwise sense. Change of consciousness in each series.
  • REALIZATION:
    Always depending on the physical state of the person. Advised three series of 1 minute per leg.
  • NOTE:
    The position of the body must be equidistant to the flyers. The exercise must be slowly, without sudden movements and rhythmic way.
5) ZIG-ZAG
Zig-Zag
  • FUNCTION:
    It develops and strengthens the upper limbs especially shoulders, improved coordination. Especially recommended in the rehabilitation of the shoulder.
  • USE:
    Take the handle of the movable component and move by the panel following the allowed movements.
  • REALIZATION:
    Depending on the physical state of the person, 4 sets of 8 reps are advised.
  • NOTE:
    It's a complete shoulder and elbow joint movement, whereby its realization must be paused, paying attention to the exercise, in the case of pain joint stop doing exercise.
6) BANK OF PEDALS
Banco de pedales
  • FUNCTION:
    Improving the mobility of the lower limbs contributing coordination body. Increased heart and lung capacity by strengthening the muscles of the legs.
  • USE:
    Placed in the seat and adjust the pedals, performing the circular movement of the legs with right back by moving the pedals forward and backward without forcing the movement.
  • REALIZATION:
    Always depending on the physical state of the person. Advised 5 series of 3 minutes with 1 minute rest between sets.
  • NOTE:
    Avoid accidents not get off of the appliance until you have the pedals out of feet.
Xacebáns Biohealthy Park
The teams that correspond to this section are:

1) ZIG-ZAG
Zig-Zag
  • FUNCTION:
    It develops and strengthens the upper limbs especially shoulders, improved coordination. Especially recommended in the rehabilitation of the shoulder.
  • USE:
    Take the handle of the movable component and move by the panel following the allowed movements.
  • REALIZATION:
    Depending on the physical state of the person, 4 sets of 8 reps are advised.
  • NOTE:
    It's a complete shoulder and elbow joint movement, whereby its realization must be paused, paying attention to the exercise, in the case of pain joint stop doing exercise.
2) PATINES
Patíns
  • FUNCTION:
    Improving the mobility of the lower limbs contributing coordination body and balance. Increased heart and lung capacity by strengthening the muscles of the legs and buttocks.
  • USE:
    Grab the handle and placed on the pedals, adjust their center of gravity and make the move to walk right back by moving the pedals forward and backward without forcing the movement.
  • REALIZATION:
    Always depending on the physical state of the person. Advised 5 series of 3 minutes with 1 minute rest between sets.
  • NOTE:
    Hold on to the handle firmly to prevent accidents and not to lower the device until the pedals are parallel and unemployed.
3) BARS
Barras
  • FUNCTION:
    Develops strength and flexibility of the upper limbs, shoulder muscles and pectorals, improves muscle condition of the back and the abdomen.
  • USE:
    Support hands on bars and perform push-ups.
  • REALIZATION:
    Always depending on the physical state of the person. We recommend 3 sets of 5 reps each with a timeout of 5 seconds between series and series.
  • NOTE:
    It is an exercise of force to be carried out smoothly. In case of pain, articulate, suspend the realization of it.
4) BANK OF PEDALS
Banco de pedales
  • FUNCTION:
    Improving the mobility of the lower limbs contributing coordination body. Increased heart and lung capacity by strengthening the muscles of the legs.
  • USE:
    Placed in the seat and adjust the pedals, performing the circular movement of the legs with right back by moving the pedals forward and backward without forcing the movement.
  • REALIZATION:
    Always depending on the physical state of the person. Advised 5 series of 3 minutes with 1 minute rest between sets.
  • NOTE:
    Avoid accidents not get off of the appliance until you have the pedals out of feet.
Quintela Biohealthy Park
The teams that correspond to this section are:

1) BANK OF PEDALS
Banco de pedales
  • FUNCTION:
    mproving the mobility of the lower limbs contributing coordination body. Increased heart and lung capacity by strengthening the muscles of the legs.
  • USE:
    Placed in the seat and adjust the pedals, performing the circular movement of the legs with right back by moving the pedals forward and backward without forcing the movement.
  • REALIZATION:
    Always depending on the physical state of the person. Advised 5 series of 3 minutes with 1 minute rest between sets.
  • NOTE:
    Avoid accidents not get off of the appliance until you have the pedals out of feet.
2) BARS
Barras
  • FUNCTION:
    Develops strength and flexibility of the upper limbs, shoulder muscles and pectorals, improves muscle condition of the back and the abdomen.
  • USE:
    Support hands on bars and perform push-ups.
  • REALIZATION:
    Always depending on the physical state of the person. We recommend 3 sets of 5 reps each with a timeout of 5 seconds between series and series.
  • NOTE:
    It is an exercise of force to be carried out smoothly. In case of pain, articulate, suspend the realization of it.
3) STEERING WHEEL
Volante
  • FUNCTION:
    It develops and improves the strength of shoulders. Improves the general flexibility of the joints of shoulders, wrists, elbows and collarbone.
  • USE:
    Grab each handle with one hand and turn the wheels in the clockwise sense. Change of consciousness in each series.
  • REALIZATION:
    Always depending on the physical state of the person. Advised three series of 1 minute per leg.
  • NOTE:
    The position of the body must be equidistant to the flyers. The exercise must be slowly, without sudden movements and rhythmic way.
4) SURF
Surf
  • FUNCTION:
    Strengthen the waist muscles, improve flexibility and coordination of the body. Recommended for people of all ages, exercise the spine and hips.
  • USE:
    Grab the handles with both hands, place your feet on the pedals and perform oscillating movements from one side to another, without making large amplitudes in rolling.
  • REALIZATION:
    Always depending on the physical state of the person. Recommended 3 sets of 30 seconds with a timeout of 5 seconds between sets.
  • NOTE:
    It is an exercise that requires a suitable form of hips, if you have hip problems or back before consult the specialist.
Mociños Biohealthy Park
The teams that correspond to this section are:

1) STEERING WHEEL
Volante
  • FUNCTION:
    It develops and improves the strength of shoulders. Improves the general flexibility of the joints of shoulders, wrists, elbows and collarbone.
  • USE:
    Grab each handle with one hand and turn the wheels in the clockwise sense. Change of consciousness in each series.
  • REALIZATION:
    Always depending on the physical state of the person. Advised three series of 1 minute per leg.
  • NOTE:
    The position of the body must be equidistant to the flyers. The exercise must be slowly, without sudden movements and rhythmic way.
2) WAIST
Cintura
  • FUNCTION:
    Waist exercises and helps to relax muscles of the waist and back, reinforces the agility and flexibility of the lower back.
  • USE:
    Take the handles with both hands, keeping the balance and turn from side to side without moving your shoulders and way to rhythmic.
  • REALIZATION:
    Always depending on the physical state of the person. It is recommended 3 sets of 2 minutes each with 5 seconds of rest between series and series.
  • NOTE:
    Do not force the rotation of the hip, amplitude measurement is to take the foot, without any move the shoulders of handle to handle. Do not release handles until you finish the exercise.
3) SKIING
Ski de fondo
  • FUNCTION:
    Reinforcement of the abdominal and lumbar muscles improve the flexibility of the agility of the spine and hip and mobility of the joints of the upper and lower limbs.
  • USE:
    Climb into the stirrups and attached to the handles, move the arms and legs as if you were walking.
  • REALIZATION:
    SAlways depending on the physical state of the person. Advised 5 series of 3 minutes each with a break between series of 1 minute.
  • NOTE:
    To have the device's moving parts, pay close attention to raise and lower it.
4) SWING
Columpio
  • FUNCTION:
    Develops and strengthens the muscles of the legs and waist, specifically the quadriceps, the twins, the buttocks and lower abdominal muscles.
  • USE:
    Placed in the seat with the back perfectly supported and bend both legs. Place the hands on the knees and push with your legs on the pedals to fully stretch the legs.
  • REALIZATION:
    Always depending on the physical state of each person. We recommend 3 sets of 12 reps, each with a timeout of 5 seconds between series and series.
  • NOTE:
    Consists of an exercise of force, in case of problems joints to avoid forcing.
5) BARS
Barras
  • FUNCTION:
    Develops strength and flexibility of the upper limbs, shoulder muscles and pectorals, improves muscle condition of the back and the abdomen.
  • USE:
    Support hands on bars and perform push-ups.
  • REALIZATION:
    Always depending on the physical state of the person. We recommend 3 sets of 5 reps each with a timeout of 5 seconds between series and series.
  • NOTE:
    It is an exercise of force to be carried out smoothly. In case of pain, articulate, suspend the realization of it.
Redemuiños Biohealthy Park
The teams that correspond to this section are:

1) STEERING WHEEL
Volante
  • FUNCTION:
    It develops and improves the strength of shoulders. Improves the general flexibility of the joints of shoulders, wrists, elbows and collarbone.
  • USE:
    Grab each handle with one hand and turn the wheels in the clockwise sense. Change of consciousness in each series.
  • REALIZATION:
    Always depending on the physical state of the person. Advised three series of 1 minute per leg.
  • NOTE:
    The position of the body must be equidistant to the flyers. The exercise must be slowly, without sudden movements and rhythmic way.
2) WAIST
Cintura
  • FUNCTION:
    Waist exercises and helps to relax muscles of the waist and back, reinforces the agility and flexibility of the lower back.
  • USE:
    Take the handles with both hands, keeping the balance and turn from side to side without moving your shoulders and way to rhythmic.
  • REALIZATION:
    Always depending on the physical state of the person. It is recommended 3 sets of 2 minutes each with 5 seconds of rest between series and series.
  • NOTE:
    Do not force the rotation of the hip, amplitude measurement is to take the foot, without any move the shoulders of handle to handle. Do not release handles until you finish the exercise.
3) SKIING
Ski de fondo
  • FUNCTION:
    Reinforcement of the abdominal and lumbar muscles improve the flexibility of the agility of the spine and hip and mobility of the joints of the upper and lower limbs.
  • USE:
    Climb into the stirrups and attached to the handles, move the arms and legs as if you were walking.
  • REALIZATION:
    Always depending on the physical state of the person. Advised 5 series of 3 minutes each with a break between series of 1 minute.
  • NOTE:
    To have the device's moving parts, pay close attention to raise and lower it.
4) SWING
Columpio
  • FUNCTION:
    Develops and strengthens the muscles of the legs and waist, specifically the quadriceps, the twins, the buttocks and lower abdominal muscles.
  • USE:
    Placed in the seat with the back perfectly supported and bend both legs. Place the hands on the knees and push with your legs on the pedals to fully stretch the legs.
  • REALIZATION:
    Always depending on the physical state of each person. We recommend 3 sets of 12 reps, each with a timeout of 5 seconds between series and series.
  • NOTE:
    Consists of an exercise of force, in case of problems joints to avoid forcing.
5) BARS
Barras
  • FUNCTION:
    Develops strength and flexibility of the upper limbs, shoulder muscles and pectorals, improves muscle condition of the back and the abdomen.
  • USE:
    Support hands on bars and perform push-ups.
  • REALIZATION:
    Always depending on the physical state of the person. We recommend 3 sets of 5 reps each with a timeout of 5 seconds between series and series.
  • NOTE:
    It is an exercise of force to be carried out smoothly. In case of pain, articulate, suspend the realization of it.
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