Friday, June 08, 2007
Posted by Helene
I first thought about writing an article on “ 4 Essential Strength Training Moves”, and then I wondered what good it would do if you did not know the proper way to do them.
I plan on doing a bi-monthly installment of the sort so there will be more than the first 4 I am showing here: stationary lunge, push-up, abs crunch and triceps dips
1/ Stationary lunge:
-Stand, with hands on your hips. Place your feet hip-width apart, tighten your abs and look straight ahead.
- Take a big step forward with your right foot so your right knee and ankle are aligned (Rear leg is almost straight.) Distribute your weight evenly between your feet.
- Lower your body until your left knee is a few inches from the ground, then push back up. Next, step forward with your left foot.
Option one: do 2-3 sets of 12-15 reps each on one leg and switch or alternate stepping right and left.
Don't look down. Think vertical, not horizontal: Move hips up and down, not forward and back.
Don't shift your weight forward; keep it over your hips to prevent excess pressure on your knee.
2/ The Pushup:
Position yourself facedown on hands and toes (or knees). Pull abs in and keep body aligned from head to toes (or knees). Bend elbows about 90 degrees and lower chest toward floor. Push up and repeat.
Do not raise your buttocks in the air or curve your back inward.
Do 2-3 sets of 12-15 reps each.
3/ Standard Ab Crunch :
Lie face up with knees bent and feet flat on ground, hands behind head and fingers unclasped.
Contract abs as if to press navel toward spine and raise your head, neck and shoulder blades off ground as a single unit. Pause for a second and lower. Repeat 2-3 sets 10-15 reps each.
DO OH NO!
4/ Triceps Bench Dips :
Sit on the edge of a bench or chair with hands next to hips. Legs can be extended in front of you on floor, toes up, or keep feet flat and knees bent (the closer your feet are to your butt, the easier the move). Straighten arms and lift hips off bench and slightly in front of it. Keeping chest high and shoulders down and back, bend elbows 90 degrees and lower hips toward floor. Keep elbows pulled close tight behind you.
Press up and repeat.
Remember to graze the bench or chair. Do not let your butt move forward.
Do 2-3 sets with 12-15 reps each.
DO OH NO!
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This Post was written by Helen from Tartelette