Summer is coming... Best think about your beach body! The beach — the place for sun, surf and of course squats and lunges. That’s right. Who needs a quiet respite when you can use your time in the sand to rev up your workout routine? Sand is a great form of functional stability training because you’re using all of your muscle groups — even those small, stabilizing muscles and the muscles in your feet,, When you start sinking in the sand, you’re going to have to start stabilizing with your feet, then the muscles around your ankles, knees, hips. It goes all the way up the kinetic chain. That’s why your standard squat, lunge or even pushup (instability in the wrist joint forces abs to engage to steady the core) gets kicked up a few notches in the sand. If you’re ready for the next level then when your foot sinks into the sand, you’re not getting a lot of force production back like you do on solid ground, so more muscles are going to have to work harder to propel the body up, Any time you have to recruit the majority of the muscles in the body to do a job, you’re increasing your oxygen output so you’re going to burn major calories.” Running too comes with an extra kick in the soft stuff. There’s a certain rotation that comes with any running, and the job of the abdominals is to resist that rotation, This rotation is magnified in the sand, so your abdominals have to work overtime to keep the torso steady. Though nice for extra ab firming at the time, cautions that the body may have a tough time readjusting to jogging on the road or treadmill afterwards. The body can hold onto that muscle memory it made in the sand and overcompensate, which could lead to injury like a pull, strain, or even tear in the abdominal wall, so transition with care.” Try this sample session Repeat the 3-set circuit as many times as possible in 15-20 minutes. Rest for 1-2 minutes between in each and 15-30 seconds between each move depending on your fitness level: Set 1: Squats 10 reps: Press ups: 10-20-reps Lunges 5 reps either side Crab walks: 30 seconds Sprints: 30 Seconds Set 2: Squats with single knee raises alternating legs: 10 reps Push ups with alternating single-leg lift: 10-20 reps lunges: 5 Repss either side Crab walks: 30 Seconds Sprints 30 seconds Set 3: Jump Squats: 10 Reps Push ups with alternating single arm reach: 10 Reps Lunges: 5 Reps either side Crab walks: 30 Seconds Sprints: 30 Seconds Enjoy! As with all exercises there are risks involved. Please seek professional advice before starting any exercise regime. Mark
Posted on: Fri, 09 May 2014 14:43:43 +0000
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