Mon, July 30, 2012
1 Plyometric push-ups
Sammy says: ‘These are harder than regular push-ups because you’re supposed to push your whole body off the ground. All the muscle groups are involved, which is why athletes do these to improve their overall physical condition. Start off with ? ve repetitions per set and build up to doing ten.’
How to do it
Start in the normal push-up position and go down until your chest touches the ground, then quickly push yourself up so that your entire upper body is in the air, with your hands off the ground. Land quickly and sharply, and repeat the process.
How to cheat
Lean against a wall rather than pushing up off the floor.
2 Power crawling
Sammy says: ‘Standing is really bad for the spine, so for this exercise we will crawl, which is how our body should work. This exercise stabilises your spine and lower back muscles by strengthening the small muscle group next to the spine. Beginners should crawl three to five metres, back and forth. For more of a challenge, wear a heavy backpack.’
How to do it
Place your hands and feet on the floor; your knees should be raised off the ground. Use your hands and feet to crawl, ensuring that your neck and tailbone are in a straight line so that the abdominal and back muscles are being worked.
How to cheat
Let your knees drop to the ground to make crawling less taxing.
3 Squat jumps
Sammy says: ‘Strong legs are the foundation of a healthy body. This exercise trains the lower body muscles equally and gives your cardiovascular system a workout. Build from ? ve reps to ten; carry weights for an added challenge.’
How to do it
Squat down as low as you can, jump up quickly and stretch your limbs as far as possible. Then land on the ground softly, squat down and repeat the process. You can swing your arms to add some upper-body exercise.
How to cheat
If you haven’t exercised in a long time, try five basic push-ups, five sit-ups and five regular squats (lowering and standing without jumping).
4 Torso rotation
Sammy says: ‘This exercise trains your transverse abdominal muscles, which stabilise your lower back and hip joints. If you have lower-back pain, it’s a good idea to strengthen this muscle. Beginners should try 15 repetitions, increasing reps as they gain more experience.’
How to do it
Start in the push-up position, then lift one hand off the ground and rotate your torso so that it’s in the air. Lower yourself to the original position and repeat the process with the other hand. Turning your torso both left and right counts as one repetition. How to cheat Elevate the upper body by leaning on a couch or similar.
5 Mountain climb
Sammy says: ‘This is a cardio exercise; it’s good for the heart, lungs and joints. Beginners should do it for ten to 15 seconds; experienced people can go the full minute.’
How to do it
Starting in the push-up position, bend one knee and bring it closer to your chest. Then jump and change legs. Repeat, alternating your legs with each jump.
How to cheat
Elevate the upper body by placing your hands on a sofa or similar object.
Workout tips
* Warm up by doing five to ten minutes of stationary jogging, step-ups and stretches before and after exercising.
* Do these exercises either on a wooden floor or a yoga mat.
* Breathe out when contracting your muscles; breathe in when stretching or elongating them.
* Perform these exercises two to three times a week, doing a couple of sets each time, with a few days in between to allow your body to adapt.
Sammy Lian offers personal training from 400RMB per session. Call 139 1062 0622 or email sammy.lian@gmail.com"> sammy.lian@gmail.com.
