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Fit to go!

Fit to go!

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Published by Caroline Sandry
Ultra Fit mag's Caroline Sandry shows you how to stay in shape any time, any place, anywhere!
Ultra Fit mag's Caroline Sandry shows you how to stay in shape any time, any place, anywhere!

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Published by: Caroline Sandry on Dec 31, 2009
Copyright:Attribution Non-commercial

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05/26/2013

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ultra-FiT
JANUARY 2010
22
Fitto
 No gym? No kit, No problem! Stay in shape with just your body…
Our ‘Fit to Go’ circuit can be performedanytime, any place anywhere - from ahotel room to your garden. It will developfunctional strength and tone your body.
   W   o   m   e   n   ’   S   F   i   T   n   e   S   S
,
Stand with feet hip to shoulder-width apart, arms by your sides
,
Inhale to bend your knees to a right angle, bringing your hipstowards the floor and extend your arms out to shoulder height
,
Exhale and drive through the hips to push back up to standingposition
Training tips –
keep knees in line with second toes, don’t let kneenot roll in. Keep abdominals drawn in throughout, and be careful not toarch your back. To progress add resistance by holding dumbbells by  your sides or a barbell across your shoulders
Warm up
,
March on the spot for 3min
,
Stand tall, inhale and reach arms overhead, exhale and squatdown swinging your arms down and back in a ski-jump style.Repeat for 1 min
,
Circle shoulders back 10 times and then big arm circlesback 20 times
,
Stand tall on tip-toe and then lower alternate heels to warmup the calf muscles
For Strength and condton
Perform slow controlled reps, focusing on technique. Build up tothree sets of 10 – 12 reps.
For a CV crcut
Perform faster reps, 30/45 or 60sec per exercise with no rest inbetween. Add 1min of skipping between exercises 3, 5 and 7 (if youdon’t have a rope, perform high-knee jogs or simulate a skippingaction). Do the entire circuit once or twice, if time and fitness allows.
The workout
Go
1Squat
strengthens front and back of thigh plus glutes
 
JANUARY 2010
ultra-FiT23
W omn’    S i   n S  S 
2Cat press
strengthens triceps, upper back and shoulder girdle
3Lunge
sculpts and strengthens glutes and thighs
4Pilates ‘100’
flattens abdominals, strengthens core and hip flexors
,
Start on all fours with hands under shoulders and knees under hips
,
Inhale and bend your elbows, keeping them tight by your sides totarget your triceps and lower your chest between your hands
,
Exhale and press back to the start position
Training tips –
ensure that your chest and not your head comes downbetween your hands. Keep abdominals gently drawn inwards throughout.
,
Lie on your back, contract your abs and bring both kneesup to a right angle
,
Exhale and lift head, shoulders and arms off the floor,palms facing down
,
Straighten your legs, and begin to beat your arms as if pressingdown on hard springs
,
Inhale for 5 arm beats and exhale for 5 arm beats,building up to 100
,
Keep abdominals contracted throughout, and don’t let yourback arch.
,
(those new to exercise should keep knees bent, and advancedtrainers can lower straightened legs towards floor)
Training tips –
keep your shoulders away from your ears and look through your knees keeping your chin slightly tucked under. Your spineshould remain in neutral – neither flattened nor arched. Aim to keep your stomach flat and breathe into the rib cage.
,
Stand with feet hip-width apart, shoulders back and down
,
Exhale and take a large step forward bending both knees to anapproximate right angle
,
Push back to start position with control
,
Perform all reps on one leg and then change legs
Training tips –
at the end of the lunge position, ensure your front knee does not go beyond the front foot’s toes. Keep shoulders back and down and abdominals gently engaged throughout.
 
ultra-FiT
JANUARY 2010
24
   W   o   m   e   n   ’   S   F   i   T   n   e   S   S
,
Assume a position on knees and elbows.
,
Ensure elbows are shoulder-width apart by wrapping your fingers aroundthe opposite elbow before clasping hands together in front of you
,
Raise your hips towards the ceiling so your body forms an inverted ‘V’
,
Inhale to rock your body forwards, so that your chin comes over andin front of your hands
,
Exhale to push back to starting ‘V’ position and repeat
Training tips –
Keep your abdominals drawn in throughout and your shoulder blades down away from your ears. Complete beginners should start on knees and build up to toes. Be sure your elbows are shoulder- width apart. Avoid if you have neck or shoulder problems.
,
Start standing tall with feet hip-width apart
,
Take a large step forward and simultaneously bend both knees toan approximate right angle
,
In the lunge position twist your shoulders and upper body to theside of your front foot
,
Return to centre and step feet back together
,
Alternate sides
Training tips –
Try to keep your spine in neutral throughout. In theforward position, ensure the front knee does not go beyond the front toes. Keep shoulders back and down and abdominals gently engaged throughout. Avoid rotation if you have any disc issues.
5Plie squat
lifts your bottom and tightens thighs
7Lunge twist
targets legs, core and challenges balance
6Dolphin
strengthens and tones arms, shoulders, back and core
,
Stand with your feet wide and toes pointing outwards
,
Inhale as you lower your body, opening your knees wide whilstkeeping your knees above and in line with your ankles
,
Exhale and squeeze your bottom to push back up
,
Keep your bottom connected throughout and keep your body upright
Training tips –
keep your tailbone ‘tucked under’ and your abdominals gently drawn in throughout. Ensure that your knees do not roll inwards as you squat.

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