Strength work

Now that my back is getting stronger with all the core work I’ve been doing, I have turned to getting the rest of my body strong in order to get myself race fit. I am now going to be incorporating weights into my regime in order to do this.

I have grabbed very light weights for now and will worry about heavier ones later, the 1.5kg are sufficient enough to do what I need. My light weight training of 20 minutes twice a week will consist of 20 reps each for the following:

Side Raise

Bicep Curl

Tricep Kick Back

Plank Row

Pull Over

Chest Fly

Top l-r: Side Raise/Bicep Curl Bottom l-r: Tricep Kick Back/Plank Row

Top: Pull Over Bottom: Chest Fly

With all of these exercises it is important to ensure good posture throughout and engaging the core area at all times. It is also important to not swing the arms vigorously, to remain in control whatever size weight is used.

Just a quick rundown of the technique:

Side Raise

Standing with feet confortably apart, palms should face thighs. Strong core and abs tucked in.

Slight bend at the elbow (don’t lock the arms out) when lifting the arms out horizontally until arms are in line with shoulders. Hold for a few seconds and then return arms to side of the thigh.

Bicep Curl

Standing with feet confortably apart with hands in front of the thighs, palms should face forward. Strong core and abs tucked in.

Tuck elbows slightly to sides, bend elbows as you lift weights towards the shoulder. Hold for a few seconds then return arms to start position.

Tricep Kick Back

This can be done kneeling on the floor or with one leg kneeling on a bench, chair. Safety first.

Back needs to be straight with core strong and abs tucked in. One arm on the floor, arm with weight needs to have the elbow slightly higher than back.

Straighten arm slowly and hold for a few seconds, return arm slowly to starting position.

Plank Row

Get into plank position and rest on weights (if you prefer a half plank, go for it!) Strong core and abs tucked in.

While keeping elbow to side, lift arm to chest and hold for a few seconds before returning to plank position. Change arm.

For a more difficult set, raise opposite leg.

The next two sets are better with a bench, if not use the floor and keep arms off the floor.

Pull Over

Lie on your back, strong core with abs tucked in. Bend knees and keep flat on the floor, back should not arch at any point.

Start with arms up, palms facing forward away from head.

With a slight bend at the elbow, slowly lower weights behind head until arms are next to the ears and do not let hands/arm touch the floor. Hold for a few seconds and return to start position.

Chest Fly

Lie on your back, strong core with abs tucked in. Bend knees and keep flat on the floor, back should not arch at any point.

Start with arms up, palms facing toward each other.

With a slight bend at the elbow, slowly lower arms out sideways until weights are level with chest. Do not let hands/arm touch the floor. Hold for a few seconds and return to start position.

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2 thoughts on “Strength work

  1. Pingback: There is no finish line .. « run angel, run

  2. Pingback: Putting my money where my mouth is (or should that be abs?) « run angel, run

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