Training Tips
Exercise of the Month
Bicep Curls
Correct technique is vitally important when performing any workout. Here's a step by step guide on how to perform bicep burls correctly and safely with a good technique.
1. Start in a standing position with your feet should width apart and your knees relaxed.
2. Gasp two dumbells with your hands also shoulder width apart.
3. Your grip should be underhand (palms facing upwards).
4. Stand upright and let the weights hand in front of your thighs.
5. Bend at your elbows to curl the weight to shoulder level.
6. Pause momentarily at this top position.
7. Slowly lower the bar back to the starting position.
Need to Lose Weight and Feel Great in 2010
Below are links to some fantastic handouts packed with useful information to get you on your way!
Healthy Living During Pregnancy
Stretches
Losing Weight
Weight Records
Food Swap
Carbohydrates
Fat
Healthy Eating Recipes
What is NRG Diet Power?
NRGFUEL 'Diet Power' a meal replacement drink. It is whey based protein based product with metabolism boosting ingredients that will help kick start the fat loss process.
The handy Shake and Take bottles allows you to just add water, shake and you are ready to go. £2 per shaker - Strawberry flavour available at Mellish Sports Centre Reception.
Facts About Dehydration
Do you feel fatigued and energy drained with a headache a lot of the time? It could be that you are dehydrated, to combat this try drinking more water.
Hydration helps the body to get rid of the toxins from the liver, it gives the liver a way of flushing them through the body. If you drink 2 litres of water a day you will feel better and if you are training drink about another 2 litres. If you don't replenish fluid losses during exercise you will fatigue a lot quicker and after a few days your performance will decay. Shen exercising, drink early and often. It's important to consume fluids not only during and after exercise, but also before a workout or strenuous activity.
It is always a good idea to drink a large glass of water when you get up because your body as had no water while you have been asleep, but the body is still using water for all its functions.
A way of checking if you are hydtrated is to look at the colour of urine when you go to the toilet. It should be the colour of pale straw, if it is dark yellow you are dehydrated. If you don't enjoy plain water you can try adding sugar free fruit juices - cranberry, blueberry and pomegranate are the best).
You will feel a lot better by drinking more water so just give it a try.
The Monthly Muscle is... HAMSTRINGS
Stretch:
Sit in the seated position with your legs straight out in front of you and keep your back straight. Bend forward and reach both hands towards the toes, keeping your back straight and back of the knees on the floor until you feel your hamstrings stretch.
Hamstring Curl on Cable:
Attach ankle strap on to both feet. Lie down on the step, with all of your torso on the step. Hold on to the front of the step and look slightly forward keeping the head in line with the spine. Curl heels slowly and in control towards your bottom and then lower back in to the start position. Keep repeating.
Good Mornings with Barbell:
Stand tall, feet hip width apart. Put barbell on trapezius (meaty part of the shoulders), have knees slight bent if it is uncomfortable to have straight legs. Bend forward from tall position, keeping back flat and straight, look forward and keep head in line with the spine. Return to starting position, squeezing your bottom as you finish the exercise.
Think About It: Breakfast - Break Fast
Your body has been fasting overnight and in the morning you are almost in the first stages of starvation. You need to refuel and boost your metabolism to keep you going through luncthime.
With no breakfast you will probably find it hard to concentrate at work or college and around 11.00am you're likely to start craving sweets, biscuits and chocolate. So you binge on snack foods, therefore gaining weight you do not need.
Be kinder to your body and start the day with a light meal such as cereal with milk, followed by some wholemeal toast and fruit or pure fruit juice. If you want a cooked breakfast then why not help yourself to a bowl of porridge, or a big plate of baked beans with poached eggs or grilled sausages and bacon.
About: 'Shin Splints'
You've got it if you feel pain down your shins when you run, or they feel numb after a couple of miles. You've tried ice, rest, anti-inflammatory drugs, stretching your calves; surgery in extreme cases.
So try this myofascial release massage which can help by releasing the fascia around your muscles, which can become tight and painful with shin splints.
Sitting down, put your thumbs one on top of the other in the groove between your shin bone and muscle. Rub firmly down your shin. Gradually work your way around the shin, repeating the process. As well as stretching your calves, try to stretch your shins: lie down with one leg in the air with a towel around the ball of your foot. Pull the towel to the inside of your foot, then the outside of your foot. Or, sit in a chair with your feet flat and legs as straight as possible turn your heels out and lean forward from the waist.
