Simon
Reeves
Personal Training, Nutrition & Well-being for
Oxford
Simon
Reeves |
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| Thanks to all the friends and clients who have agreed to share their photos of events and exercises on this web siteA damp Gaynor finishes the London Marathon 2006 & Sid, Helen, Chris & Simon start the 2006 Oxford to Cambridge Bike Ride (Broad Street)
Exercises - Thanks to Kate for demonstrating these exercises so well
Wall Ball Squat - To strengthen and tone your thighs and buttocks, this is a great exercise you can perform with care, without supervision. Kate is using a 55cm Fit/Swiss ball here. Start by placing the ball into the small of your back such that about 25% of your weight rests against the ball and 75% is through your legs. In the upper position (left), the knees are slightly bent - often called soft knees - this prevents excessive wear or strain on the knee compartment, the knees should never be fully extended (straightened) during the exercise. In the lower position (right), the thighs are parallel to the floor and the lower leg is vertical. The exercise is to move from the upper position to the lower position repeatedly, slowly and under control. The weight Kate is holding is a progression of the exercise. Start with 8 repetitions and see how you get on.
Reverse Hamstring Curl - To strengthen and tone your hamstrings (backs of the thigh), tummy and buttocks, this is a great exercise you can perform with care, without supervision. Kate is using a 45cm Fit/Swiss ball here. Start by laying on your back. Place both feet onto the ball such that the thighs are vertical (left), pushing down into the ball with your legs, raise your hips just an inch off the ground - you will wobble at first, so gain confidence here before progressing to raise the hips strongly up towards the ceiling; or in this case the sky (right). Alternate between both positions moving slowly, with control and breathing gently and deeply. Try 8 repetitions to start with, be extra cautious if you suffer from a bad back. More exercises demonstrated by Kate to follow over the next few months.
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