The Shape Up Challenge: Gym exercises
Before you start, please read The Shape Up Challenge: Fitness guidelines.
The warm-up
Calf stretch
Stand facing a wall with your right foot close to the wall and your right knee bent. Place your hands flat against the wall at shoulder height. Now stretch your left leg out behind you as far as it will go, without lifting your toes and heel off the floor, and lean towards the wall. Hold for 10 to 30 seconds and relax. Switch legs.
Quad stretch (front of thigh)
Stand with your right hand pressed against the back of a chair or a wall. Bend your left knee and bring your left heel up to your bottom, grasping your foot with your left hand. Your back should be straight and your shoulders, hips and knees should all be in line. Hold for 10 to 30 seconds. Switch legs.
Hamstring stretch (back of thigh)
Stand up straight and place your right foot onto a table, bench or chair so that your leg is almost parallel to the floor. Move your hands slowly down your right leg towards your ankle until you feel tension on the underside of your thigh. Try to lean forwards from the hips, keeping your back straight from the tailbone to the top of your head. Hold for 10 to 30 seconds. Switch legs.
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