With two of the major sporting events in the calendar, the World Cup and Wimbledon, starting soon we will be watching the likes of Steven Gerrard and Andy Murray going all out to show us they are at the top of their respective games.
World Cup (LEGS)
Running
Running is a great way to stress the whole body, which encourages the muscle adaptation and will “tone” the legs nicely. Since running is effectively a load bearing exercise it also promotes important adaptations in our bones that are essential for continued health and fitness in later life.
For example, we can improve the definition of the muscles around the knee by running backwards up a steep incline.
The Lunge
Find a fixed point on the horizon and don’t break eye contact. Take a wider than normal stride forward and ensure that you toes are facing forward at all times. Keep your chest lifted and brace your abdominals and back muscles then lunge forward by bending (flexing) both the lead and trailing knees until the leading knee is roughly at a right angle and the trailing knee is a few centimetres off the ground. From the bottom of the lunge push the ground away keeping the chest lifted and return to starting position. Make sure that the knees are in line with the toes and the lead heel is in contact with the ground throughout the exercise.
Calf Raises
Place your forefoot on the edge of a step. Grab hold of the hand rail to add stability and gradually push down through the forefoot to lift the heel and body. Pause briefly at the top and then slowly lower the body so that the heel is in a position slightly lower than the forefoot. Repeat the exercise.
Wimbledon (ARMS)
Tricep dips
To tone your upper arms, place both hands on a chair or bench with fingers pointing forward, shoulder width apart. Arms straight over the hands. The feet should be placed flat on the ground in front. The back should be kept close to the chair or bench while the body is lowered until the elbows are at right angles, the arms should then be straightened back to the start position. Knees must be kept bent and the elbows should be bent to right angles.
Shoulder raises
Perform shoulder raises with 1 litre bottles of water or weights in each hand. Stand with feet shoulder width apart, knees soft and neutral spine. Place arms at sides with bottle in each hand, raise the arms out to the side to shoulder height and the lower arms. You should aim to perform 50 in total.
Clap press-up
Hands should be placed flat on the floor with fingers pointing forwards about shoulder width apart. The feet should be pushed as far back as possible and then come down onto your knees. The body weight should then be held on the hands and knees. The arms should bend enough to enable both hands to leave the ground, clap and fall back. Try to perform at least 5 of these.
