Sunday, November 17, 2013

HOW TO DO THE WORKOUT ROUTINES (WITH PICTURES)


Hi lovelies,
I'm soooooo excited about #FWWB, which will be starting tomorrow morning. I'll be uploading the first week's routine very soon, but before I do, I'll like to explain a few terms with pictures. These exercises are a part of our routines, so I've decided to explain them first, so you can get an idea.
I put a lot of abdominal workout in this week's routines, hope you don't mind.

(Please consult your doctor if before you commence #FWWB if:
You just had a baby
You're trying to have a baby
You're above 35years old
You're below 18years old
You've had prior heart ailments or illnesses.
You're asthmatic
You're anaemic, or
If you're on medication)


These are a couple of the routines you'll see in this week's #FWWB.
JUMPING JACKS
1. Stand with your arms at your sides. Keep your feet straight and close together. Head straight forward.
2. Jump up and spread your arms and legs at the same time. Clap your hands above your head.
3. As you return from jumping up, bring your arms back down to your sides and at the same time bring your feet back together. (Do this with a mental "open-close" count).


BALL TWIST
1. Sit on the floor, with your knees together, and heels off the floor, holding a ball in front of you with both hands.
2. Move the ball from side to side, twisting your torso as you do so (take care not to strain your neck).


PLANKS
1. Lie face down on a mat resting on your forearms.
Raise your body up till you're resting on your toes and elbows.
2. Keep your back flat, in a straight line from head to heels.
(Don't allow your rear end(butt) stick high up in the air or sag low in the middle.
Hold this position for 20seconds


ARMLIFTS
1. Hold a 1litre bottle of water (or 2kg dumbbells) in each hand.
Stand up straight with your feet about shoulder-width apart, knees slightly bent, and tummy muscles pulled in. Hold the dumbbell or bottle of water in each hand at shoulder height with palms facing forward and elbows pointed down.
2. Push the dumbbells or bottles of water straight up (vertically) over your head. Keep neck and head straight. Slowly lower dumbbells back to starting position. Do 2 sets of 10 reps each.


SECOND SET ARMLIFTS
1. Stand with left foot forward, knees bent. Bend slightly forward at the hips and keep your tummy muscles pulled in toward the spine.
2. Place left hand on left thigh for support and hold one bottle of water in your right hand.
3. Keeping elbow bent, pull right upper arm up and swing back till it extends straight out behind you. Hold this position before bringing arm back in to starting position. Do this for 10 counts then change the leg and arm and do another 10 counts.


SITUPS
1. Lie flat on a mat facing up. Raise your knees and place your feet flat on the mat.
2. Hold your shoulders (right hand to left shoulder, left hand to right shoulder)
3. Suck in your tummy towards your spine, such that your muscles become taut.
4. Lift your head and shoulders and keep your eyes focused on your knees. Let your elbows touch your knees before you lower your body back to the starting position.


BICYCLE CRUNCHES
1. Lie flat on a mat, keep your hands behind your head and interlock the fingers. Raise your knees and leave your feet raised in the air.
2. Lift your head up, while pulling your leg up towards your head, now touch your right elbow to the left knee, and then your left elbow to your right knee (that's one cycle). Do this in cycling movements. (Pause after the first 10 cycles).


SQUATS
1. Stand straight with your feet at shoulder-width apart.
2. Toes should be pointed forward, suck in your belly button into your spine to work your transverse abdominals.
3. Slowly bend your knees and lower yourself to the ground as if to sit in a chair position.
4. Stop when your thighs are parallel with the floor.
5. Push back up through your heels, exhaling at the same time to initial standing position.



BRIDGE N CRUNCH
1. Lie on your back on a mat, with your knees bent and feet resting flat on the mat.
2. Place your hands flat on the mat either side of your body.
3. Inhale and simultaneously raise your hips off the floor, concentrate on contracting your tummy muscles as you lift up and exhaling at the top.
4. Lower back to the start position.



ALTERNATING LEG RAISE
1. Lie on your back and interlock your fingers behind your head or place them beside you on the floor.
2. With your legs straight and raised to around 45°, begin to lower each leg alternately until it's just above the floor and you can feel a pull in your stomach, then do same for the other leg.
3. Keep alternating your legs.
Try to keep your back straight throughout and don't bend over.


Hope these are pretty explanatory. The #FWWB routines will come up within the hour or the next 2 hours, so stay tuned.
Luv y'all
Ciao!












3 comments:

  1. I actually do all these workouts @ d fitness center where I workout. I am kinda used to all of them. My major challenge is food cos I eat a lot even though I workout

    ReplyDelete
  2. Hi dear, these are not to lose weight. These are difficulty exercises, they help build muscle. Cardio exercises burn fat. Well I'm about to upload the weekly routine. So stay tuned.

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