13th August 2017
Exercises to Incorporate Into Every Fitness Programme
We have started with the four basic weights movements: Squat, Push, Pull and Core exercise.
Muscle focus – Core and abdominals
- Starting from kneeling.
- Resting your weight on forearms with elbows directly under shoulders.
- Step each foot back in turn until body is straight and only elbows and toes are on the floor.
- Keep your abs braced and don’t let your lower back arch. Keep tummy muscle pulled in tight continuously.
- Hold this posture for a slow count up to 30 seconds. Rest and repeat 2-5 times.
Muscle focus – legs- quadriceps, hamstrings, glutes and core.
Body position –
- Using either a barbell (as shown in picture) or two dumbbells and/or for beginners just bodyweight. Pick a weight you are comfortable with without going too heavy when just starting out.
- Bar should be on shoulders (not your neck) with hands supporting wider than shoulder width.
- Feet should be flat on floor and shoulder width apart.
- Keep head up and looking forward throughout.
- Slowly bend your knees and sit your hips backwards keeping balance.
- With knees straight or pushed out slightly, and thighs parallel to the floor (see photo)
- Keep our heels down and weight pushed through them.
- Stand straight up, by pushing hips forward, that’s one rep.
- Try between 10 -15 reps and aim for 2-4 sets.
Muscle focus – pectorals, front shoulders and triceps.
- Using a bench and some dumbbells that you can comfortably lift.
- Lay back on a bench set at 45 degree angle with one dumbbell in each hand.
- With arms straight and positioned directly over your chest, slowly lower and separate the dumbbells until each hand is outside shoulder width (see photo).
- Push the weight up until arms are straight and dumbbells meet over the chest.
- Repeat the action until 10-15 reps have been completed and perform the exercise for 2-4 sets
Muscle focus – Back muscles, Rear shoulders and Biceps.
- Using a cable machine, select a weight you are comfortable with to begin.
- Sit with an upright back and brace your core muscles to stabilise your spine.
- Pull handles towards you, pushing your elbows back so that they brush past your sides.
- Keep your shoulders down your body still and your back straight throughout the movement.
- Once the handles are pulled in tight to your sides, slowly straighten your arms, to finish the move.
- Repeat for 10-15 repetitions and perform 2-4 sets.