Monthly archives: May 2017

Leg Raises

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Leg Raises

Leg-RaisesLie face upwards on the floor, and raise your legs until they are perpendicular to the floor. Try to lower the legs as slowly towards the floor. The best results are achieved by keeping the feet together, and tensing your core. It is always preferable to press the lower back flat on the floor when lowering the legs, sometimes this is not always possible if your core muscles are not sufficiently developed yet. Therefore, in order to alleviate pressure on the lower back muscles caused by arching, it is recommended that the palms of the hands are placed behind the lower back for support.

 

Chest Warm Up

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Chest Warm Up

warm up chestThis warm up helps to mobilise the chest muscles because this area is a large muscle mass it is important to do this properly. For the first part of this warm up stand tall, holding the arms straight out to the sides so that they are parallel to the floor. Cross the arms in front of the chest and then swing them outwards to the starting position. Repeat for about 15-20 repetitions. The second part of the warm up crosses arms in front of the chest just as before but this time throw the arms backwards and upwards, so as to bring the shoulder blades together. Repeat for about 15-20 repetitions