Everyone wants to lose fat and shape up! But seriously, the amount of your bodyfat you have gives no indication of athletic ability. For example, someone with a chubby body (no six pack abs), could be aerobically fit and be able to run say, six rounds of a field without getting out of breath.
What's the point?
1) Focus on various aspects of fitness - strength, cardiovascular, endurance, mobility, etc. Instead of always doing strength training, try to add some variety such as brisk walking, stationary bike, riding a bicycle. Or try something for mobility of your joints - taichi, stretching, etc.
2) Try something to improve your agility and coordination. This will be challenging if you haven't played any real sport (gym doesn't count!) - soccer, futsal, martial arts, etc. It may be frustrating as you learn the skills, but it is also fun and you can burn some calories too.
For martial arts, try shadow boxing as a first step to learn simple coordination. For example, take a look here http://www.youtube.com/watch?v=jnK-xRCFqbU
For overall sports agility, there are numerous videos on Youtube. Try this, all you need is an empty space. http://www.youtube.com/watch?v=pcaU01yXMGM
As always, keep your goals realistic! You're not a professional athlete, so don't attempt to go full speed. :0
Showing posts with label six pack. Show all posts
Showing posts with label six pack. Show all posts
Monday, December 24, 2012
Core training - new thoughts
Core training is the buzzword these days... As you know, the core refers to many muscles which wrap around the torso (abdomen, lower back and sideways). Six pack abs show the *superficial* muscles but research suggests that the deeper muscles sre what contributes to stability in the body. It is difficult to coach how to activate these muscles without personal instruction.
the plank and side plank are two popular exercises for static core stability - that is the body should not move. They can be made more challenging by adding movement as shown in the video link. Always start with the easy version!
Key points
*Don't hold your breath.
*If you find your body shivering or shaking, stop (it is too difficult for you)
*Hold each position for 5 to 10 seconds. Rest. Then try to do it again for one or two more repetitions.
*There should be no twisting of the body. To stabilise, you may find it helpful to cough or SLIGHTLY suck in your belly button (like trying to fit into a smaller pair of jeans).
Front plank easy version
Side plank
http://www.youtube.com/watch?v=eLPoJpXmTyQ
For easy version, try the movement shown from 1.05 to 1.08 minutes
For dynamic core stability - ie, stability while moving - this is not easy. Think about stability (no excessive side to side motion) when performing activities such as running , squatting with a dumbell and then standing up with one leg, and swimming.
By the way, you may like to add breast stroke kick (frog kick) and reverse breast stroke kick to your daily exercises. Watch a video here http://www.youtube.com/watch?v=OdquRdeKvQI
You may also note the popularity of farmers walk as a core exercise. Basically carry a dumbell in one hand and walk around for 30 seconds (maintain horizontal and vertical lines like in my earlier post). If the weight is heavy, chances are you will be using more of your *superficial* abdominal muscles.
Have fun!
If you have questions, please email tofulah@gmail.com
the plank and side plank are two popular exercises for static core stability - that is the body should not move. They can be made more challenging by adding movement as shown in the video link. Always start with the easy version!
Key points
*Don't hold your breath.
*If you find your body shivering or shaking, stop (it is too difficult for you)
*Hold each position for 5 to 10 seconds. Rest. Then try to do it again for one or two more repetitions.
*There should be no twisting of the body. To stabilise, you may find it helpful to cough or SLIGHTLY suck in your belly button (like trying to fit into a smaller pair of jeans).
Front plank easy version
Side plank
http://www.youtube.com/watch?v=eLPoJpXmTyQ
For easy version, try the movement shown from 1.05 to 1.08 minutes
For dynamic core stability - ie, stability while moving - this is not easy. Think about stability (no excessive side to side motion) when performing activities such as running , squatting with a dumbell and then standing up with one leg, and swimming.
You may also note the popularity of farmers walk as a core exercise. Basically carry a dumbell in one hand and walk around for 30 seconds (maintain horizontal and vertical lines like in my earlier post). If the weight is heavy, chances are you will be using more of your *superficial* abdominal muscles.
Have fun!
If you have questions, please email tofulah@gmail.com
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