Sunday, April 25, 2010

Strength Training

I would always suggest using own body weight to my students when they want to start a conditioning programme. I personally feel that these workouts not only save money but also get you to know and understand your own body. You dont need any equipment or some fancy place to do these workouts. You need only some space at home or the office and some determination. I have here some suggestions on Strength Training using your own body weight. You'd be surprised on how these workouts can do wonders to your body.

A wall sit. Feet apart and slide against the wall at 90 degree angle. Hold on position for 1 min and gradually increase to 3 mins when you are stronger.

Tuck Jump. An explosive power jump by using only body weight. As usual - 1 min for beginners and gradually increase

Tiptoe squat. Feet and hands slightly apart. Stay in position for 1 min and increase to 3 mins gradually.

Beginners push up.

Pull ups. Using body weight to pull. Very good workout for the upper body

Reverse crunch. LIft your hip slightly up the floor. Do not rock your hips. Repeat for 10 repetitions, increase repetitions gradually

Plie toe. Feet apart with a slight squat and raise your toes. Repeat 10 repetitions and gradually increase repetitions

Plank on one foot. An advance workout

Plank for intermediate to advance stage

Push up for beginners

Core stabilizer. Stay in position for 1 minute and increase to 3 minutes gradually.

Core bridge. Stay in position for 1 minute for beginners and increase to 3 minutes gradually

Bicycle. Shoulders lifted, legs alternating slowly. 10 repetitions and increase gradually

Arm push up. Do each side for at least 10 repetitions and increase gradually

Superman. Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs as an option. Repeat 10 repetitions.

* Remember to always warm up first before you start your workout and warm down with a stretch when you are done. Always listen to your own body.