The Trainer: Keep Fit to Fit In
EMMANUEL Okezie Raphael is a
professional fitness trainer at the
Central Realties Fitness Centre
located in Adeola Odeku, Victoria
Island, Lagos.
E-mail: raziwan2010@yahoo.com;
Tel:08036295815.
Perform some simple dynamic stretches and/or spot jogging to warm up your body before starting the exercises. Also do some static stretches after your workouts. Perform these exercises at least 3 times a week.
A) Upper Body
Stretching and strengthening
(pecs, shoulder, triceps and core
muscles)
-Lie on top of the ball with your
thighs resting on the ball feet
off the floor and both arms on
the floor shoulder width apart,
Stretched forward in front of
you.
-Pull your body forward with
your arms and align your hands
under your shoulder, pause and
slowly push your body back to
start. (Reps: 8-12, sets: 3).
B) Buttocks
Pelvic tilt
(glutes and hamstrings)
- Lie on the ball resting your
weight and back on the ball.
- Place your hands on your
thighs, keeping your feet flat
on the floor, shoulder width
apart.
- Lifting your pelvis, raise your
hips a few inches, hold for
between 5 to 10 seconds, then
lower back to the start.
- Use your abs to lift your hips.
( 3 sets, 8-12 reps)
C) THIGHS
Upper thighs
(quadriceps)
Stand and press the ball
between the wall and your
lower back, bring your feet
out about two steps and place
them shoulder width apart.
Bring your arms forward for
balance. Bend at the knees and
squat allowing the ball to roll
up your back. Hold when your
thighs are parallel to the floor
and return to start.
- Keep your knees over your
heels. ( 3 sets, 8-12 reps)
