Urban workout
No comments
The city is no obstacle. Time is not the enemy. You can exercise any time and anywhere. Yes, you read that right. Whether you're in the car or at the supermarket, here are one or two moves to help you get in shape. Get ready to clinch, flex and stretch.
Bust a move:
In the park
Take a stroll in the park and carry two small 250ml bottles of water with you. We're going to work your whole body by performing two exercises using those water bottles.
What it does
This is a great exercise for developing the quadriceps (front of the thigh), hamstrings (any five of the tendons at the back of a person's knee), gluteal muscles (bottom), pectorals (chest), deltoids (shoulders), triceps (back of the upper arm) and believe it or not - abs.
How to
Begin from a standing position with your arms extended out by your sides parallel to the ground and elbows slightly bent.
Move forward with a lunging action bringing the bottles together at the end so that your arms meet in front of you. Control and resist on the way back.
Make sure when you lunge forward, your knees travel closely to the floor. Keep your abs in and your back straight.
Try performing 15 repetitions using alternative legs.
Push and pull - perform 2 sets of 15 reps
What it does
A unique rowing action that incorporates your whole core area, back and biceps (front of upper arm).
How to
From a standing position, again holding onto those water bottles, fully extend one arm in front of you, and the other flexed at a 90 degree angle out to one side.
Start performing a rowing action pulling with one arm and pushing with the other. Try linking the mind and muscle connection and really feel your torso work.
Well done!
Perform these two exercises with a little rest in between. Now drink both bottles of water, and walk home.
At the office
Get more out of your work day - work your muscles too.
What it does
Exactly what it says on the tin. It works your calf muscles (back of the lower leg).
How to
Behind your desk, slide off your shoes and push your calves upwards from the balls of your feet. Hold.
Feel the muscles in your calves contract. Now, push up even more. Control the movement on the way down.
What we have is a two-stage contraction. The secret with this exercise is to try and keep your calves moving. After the second set, you should experience a pleasant tightening in your calves.
Dynaband® bicep curl - Two sets of 12-15 reps
What it does
This move will tighten the front of your arms. For the second exercise, you will need a Dynaband®.
How to
Begin in a seated position at your desk, place a Dynaband® underneath both feet and grasp both ends of the band with your hands palms facing up.
Now with your elbows in and your back straight, curl the bands upwards so that your palms are in line with your shoulders. Squeeze and contract resisting on the way down - feel the burn.
In the car
If you're ever stuck in traffic, these simple moves are a must to release stress and to avoid road rage.
What it does
Core stabilisation work and breathing techniques will provide an excellent workout for your abdominal muscles.
How to
Make sure your spine is in a neutral position, shoulders relaxed and your chest is high.
Now, take a deep breath in through your nose, and breathe out through your mouth. As you breathe out, pull your belly button in towards your spine and feel the muscles in your abdomen contract.
Focus on the mind and muscle connection and perform your repetitions using controlled breathing. Repeat and enjoy!
Shoulder rotation
What it does
Releases the tension between the shoulder blades.
How to
Start off by simply rolling both shoulders together using small circular movements.
As your shoulders warm up, start to increase the range of motion. Cool down by decreasing the range back to small movements. Relax.
At the supermarket
How many of us gently stroll around the supermarket at snail's pace? The next time you shop, be aware of your posture.
What it does
This workout combines cardio and muscular movements to help strengthen your joints and burn fat in the process.
How to
Walk down your first aisle and collect your food as normal. When you reach the bottom, turn around and walk much faster right back up to the top of the aisle. Increase your stride, heel to toe and don't forget to breathe.
Perform this power walking technique up every aisle. The trolley will become heavier as you shop, so the workout will then become harder.
Your goal is to do more work in the same amount of time you would normally spend at the supermarket.
At the doctor's surgery
Need to see the doc for a routine check-up? Is your appointment cutting into your gym time? You can make up for those precious lost minutes.
What it does
This simple exercise requires concentration. Your aim is to contract every muscle in the human body with one hold.
How to
From a seated position, make sure your shoulders are back and you are in a neutral spine position.
Raise up on your toes and clasp both hands together with your palms facing inwards, making sure your elbows are bent at 90 degrees.
With a force of 70% of your maximum, apply equal body pressure through both hands, squeezing them together. At the same time push up on your toes to contract your calves. Also, focus on your thigh muscles pushing upwards.
Hold this overall muscular contraction for 20 seconds, rest for 10 and do it again. As you become stronger, so does the force of that muscular contraction. This effective exercise will help to condition your whole body. Good luck!
Comments