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Tag Archives: Coordination

  • Basic Strength Training Exercises

    Basic Strength Training Exercises


    Single Leg Squat
    Squat down on one foot until your leg is bent about 50 degrees; push back up. "Keep your hips even, and your knee over your foot," says coach Bob Larsen. Once you've mastered the move, add dumbbells (start with 5 pounds).

    Repetition: 2 sets of 10; build to 2 sets of 12

    What it Works: Quads and glutes

    Heel Raises
    Stand on a curb or platform with your heels over the edge. Lift up onto your toes, raise one foot and slowly lower. Once you have the move down, add dumbbells (start with 5 pounds).

    Repetition: 1 set of 8; build to 3 sets of 15

    What it Works: Calf muscles and Achilles tendon

    Wood Chop
    Stand with feet shoulder-width apart, holding a 5 to 8 pound ball in your hands. Squat down with the ball between your knees, keeping your heels on the floor, sticking your butt out, and not letting your knees go more than a few inches toward your toes. Return
    to standing, raising the ball overhead, maintaining a slight bend in your knees. Keep your core engaged the whole time, as if bracing for a punch. Do two or three sets of 12 to 15 reps; increase weight of the medicine ball when you can do 15 in good form

    Repetition: 2 to 3 sets of 12 to 15 reps; increase weight of the medicine ball when you can do 15 in good form.

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  • Dynamic Flexibility & Mobility

    Dynamic movements are the best way to prepare your body for dynamic workouts.  Contrary to old beliefs, the best time to work on static flexibility is at the end of your workout, and not in the beginning.  After every workout you should follow a 4-6 minute total body static stretching series.The following dynamic stretches will help develop you flexibility, balance, coordination, mobility and strength.

    Walking High Knees

     

    Purpose:  to flex the hips and shoulders, and stretch the glutes, quads, lower back and shoulders.

    Procedure:

    1. Take an exaggerate high step, driving your knee as high as possible and simultaneously push up on the toes of your opposite foot.
    2. Use the proper arm swing; 90° angle at the elbows, hands sing up to chin level and back beyond rear pocket.

    Key Points: Drive your knees up as high as possible.

    Variation - High knees pull: Same as above, but grab your knee and pull it up and in with each stride.

    Arm Swings

     

    Purpose: to relax and loosen the arms, upper and lower back.

    Procedure:

    1. Stand tall, feet slightly wider than shoulder width apart, with knees slightly bent.
    2. Hold arms out to the side.
    3. Slowly swing arms back and forth across the front of your body.
    4. Repeat this continuous motion for a minimum of 30 seconds.

    Key Points:
    Keep back straight at all times.

    Variation:  Overhead/down and back – swing both arms continuously to an overhead position and then forward, down and backwards.

    Side Bends

    Purpose: Wakes up the breathing muscles in the front and side of the chest and releases tension in the shoulders.

    Procedure:

    1. Stand tall with good posture, feet slightly wider than shoulder width apart, knees slight bent with hands resting on hips.
    2. Lift your trunk up and away from your hips and bend smoothly first to one side, then the other, avoiding the tendency to lean either forwards or backwards.
    3. Repeat the whole sequence sixteen times with a slow rhythm, breathing out as you bend to the side, and in as you return to the center.

    Key Points:
    Always try to avoid leaning forwards or backwards, stay centered.
    Variation: Place a toning bar on your shoulders and do same motion as above.

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