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Hamstrings
and lower back
Strength: Hamstring curls - Lie on the hamstring
curl machine with the edge of the bench just above the
knees. The curling pads must ideally be placed halfway
between your calves and ankles. Start with your legs
straightened out and toes pulled up towards you. Keep
the toes in this position throughout the exercise. From
this position, flex your knees and bring the pads up
till they touch your hamstrings. Slowly return to the
starting position.
Stretch-strength: Stiff knee dead lifts - If
executed with utmost care, this is a great exercise
for stretching as well as strengthening the hamstrings
and lower back. Stand erect with a pair of dumbbells
or barbells in the hand. Take care to keep the buttocks,
abdomen and most importantly, the lower back taut throughout
the exercise. Now bend forward lowering the weight slowly,
keeping it close to your legs at all times. Make sure
that your back does not curl at all and that you bend
purely from the hip. Bend your knees only slightly and
go down till you feel a deep stretch in your hamstrings.
At this point hold for 10 seconds and then slowly come
up. To feel a deeper stretch, bend lower down or increase
the weight gradually. Repeat 10 times to complete a
set.
Shoulders
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Strength: Seated lateral raise - Sit on a gym
bench holding a pair of dumbbells in your hands. Bend
the elbows slightly and raise the arms exactly to the
side till arms are parallel to the floor. Slowly return
to the starting position.
Stretch-strength: Hang - simply hang from a chip-up
bar and try to hang on for 30 seconds. This is not only
an excellent way to stretch the shoulder and the entire
upper body, but also the best way to strengthen the
grip and all the stabilising muscles in the upper body.
Abdominals
Strength: Weighted sit-ups - Hold a light plate
against your chest and do sit-ups keeping the lower
back straight, and coming all the way up till the body
is perpendicular to the floor, and go down slowly to
the starting position.
Stretch: This exercise does not strengthen, but
only stretches the abs. But it is also a good exercise
for improving trunk extensibility. Lie prone on the
floor with palms besides the chest. Slowly raise your
upper body, extending your spine in an arch. Go as far
up and back as possible, without raising your hips off
the floor. Hold on for 30 seconds to complete a set.
Progression
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Count 10 for each movement or hold on for a stipulated
amount of time to complete a set.
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Alternate a set of the strength exercise with a set
of the corresponding stretch-strength exercise.
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Start with two sets of the strength and two of the
stretch-strength movement for each muscle group and
gradually build up to five of each.
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Use an eight seconds tempo for each rep, that is 4
seconds to lower the weight, 2 seconds to hold the
weight in the lowered position and 2 seconds to raise
it up.
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Increase resistance and range of motion for the stretch-strength
movements very gradually as you get stronger.
Calves
Strength: Heel Raises - Stand on the block of the
calf machine, placing the balls of the feet just behind
the edge. Drop the heels all the way down and then go
up on your toes as high as possible. Hold on and then
slowly drop the heels all the way down.
Stretch-strength: Take a heavier weight than what
you use for your heel raises. Now just as you would do
heel raises, drop your heels all the way down and hold
on for 30 seconds. You must feel a deep stretch in your
calf, Achilles and heel.
LOCATION COURTESY: GOLD'S GYM
MODFEL: ABHISHEK PATEL
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