Getting my body back
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BUrpees - they the same as squat thrusts, different name?<br />
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Remember a drill where you'd do 20 burpees, with the big jump after each one. and after the 20th, you sprint (if you can, 50 metres). Rest 1 minute, and do 19, then 18 etc, down to 1. Good times. -
[quote name='Mokey']All right, here's a question. Anyone else here have utterly crap hamstrings? Or perhaps you used to? If so, some exercises or ideas to strengthen/loosen them so they stop behaving like piano wire would be much appreciated.[/QUOTE]<br />
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here's your best hammie exercise.. presume you've got access to a swissball... if you're weak start with both legs.<br />
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lie on your back, arms by your side.. feet up on ball. lift your ass up, hold it up and roll the ball towards you by bringing your ankles towards your butt. keeping your ass still by engaging your core. High reps<br />
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when you get better do one leg at a time by lifting the other one off the ground<br />
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best exercise for sorting hammies for running.<br />
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[URL="http://www.sportsinjuryclinic.net/strengthening/swiss_ball/hamstring_curl.php"]http://www.sportsinjuryclinic.net/strengthening/swiss_ball/hamstring_curl.php<br />
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[quote name='BartMan']BUrpees - they the same as squat thrusts, different name?<br />
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Remember a drill where you'd do 20 burpees, with the big jump after each one. and after the 20th, you sprint (if you can, 50 metres). Rest 1 minute, and do 19, then 18 etc, down to 1. Good times.[/QUOTE]<br />
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xFit version is from standing, drop down to a pushup like position with your chest hitting the ground, flick your legs up and jump into a crouching position, then standup to jump and clap behind you head. They are strict on the chest to ground and standing fully up to jump. I suck at them, anything after ten has me blowing. -
I can't do burpies, my knee is too unstable.<br />
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In shocking news, hopped on the scales today for like the first time in a month and was utterly stunned to see I still weighed 65kg. Obviously that whole fat weighing less than muscle thing is true!! This week has been my first exercise in ages, beach powerwalks twice a day, some in the soft sand, some wading through calf-high water. But this is a bad, bad time for food. -
Righto, summer fun is over, back to the grind now. Power walked to the top of the Mount, then down the four wheel drive track yesterday (calves, quads and glutes hating me today) walked around it today. Boxing training starts for the year tomorrow, will see how the legs are.
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Walking down that track is scary - every step is a foot plant so you don't slip - and somehow there is still gravel skidding! <br />
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You're all heart re the boxing class. <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/tongue.png' class='bbc_emoticon' alt=';)' /> -
Gah, just crawled in the door from boxing class. Did evil instructor care it was the first one in 6 weeks? Fuck no. Brutal. Heaps of tracks where we alternated 20 hits (crosses, uppers, etc) and a sprint. 3x 4min continuous boxing tracks. Tracks where we alternated press ups and skipping. Deadly squat, kickboxing and ab tracks to finish.
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Awesome boxing class last night, got paired with a bloke which is always good, means I can smash the crap out of him and there is no whinging! They also tend to hold the focus pads properly unlike some chicks who have no strength in their upper arms and wobble them all over the place.<br />
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Funny at the end though, we did this killer ab track, when we had to sit up in a hard out crunch position and hold it for a minute while the person sitting behind us pushed down on our shoulders for resistance. Add that position, the various curses and sucking in of breaths as the ab cramps set in, plus the 'c'mon, one more minute, you can do its', anyone looking through the door might have thought it was an antenatal class rather than a boxing one! Ha ha! -
Just did my first boxing class yesterday. Really enjoyed it as an all over workout, plus punching people is more sociable than going on an exercise bike! <br />
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Realised that while I'm quite fit, I'm defo not fit to box - need a lot more work on lunging, abdominals, throwing punches for longer periods, improving recovery rate etc.<br />
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Any recommendations for complementary training you can do to alternate with boxing? When I did cycling it was easy - I just did arms next day. However today arms, shoulders, upper back a bit stiff so probably looking at some leg/ab exercises -
Hey Cookie.<br />
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Yep, boxing is a great upper body workout. In my class we tend to complement it with exercises like kickboxing (both legs one min each continuous kicks then one min alternate kicks), walking lunges, crunches, side lifts, camping squats, burpies, wall sits, sprints etc. -
Work through that soreness Cookie! it'll be sore to start but you'll get used to it : )<br />
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Getting on a crosstrainer and really focusing on the push/pull movement with your arms for short bursts would help loosen things up without really bringing the pain. Then you can relax the arms and focus on legs.<br />
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To improve punching strength/endurance focus on upper back/arms - bent over dumbbell rows, lat pull downs etc. Anything that replicates the movement of throwing a punch aka arm extension.<br />
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Skipping? Squats? your lower body is the base you'll be throwing those knockout punches from - very important.<br />
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By the way are you free next week to fight Tillman!! You've done one boxing class so I reckon you'll smoke him first round, easy peasy! -
Some great suggestions there especially the leg exercises - and of course the cross trainer for "loosening-up" next day. Why didn't I think of that! <br />
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I'm going to be incorporating these into my workouts. I can see a new plan coming together. Rather than hijack your thread any longer Mokey - I'll shove it into the "can an old man get a six pack?" thread which is my ongoing battle against the bulge. <br />
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Paekakboyz - Tillman is going down, right down to Chinatown... -
Made the mistake of weighing myself this afternoon. Despite the fact I've been doing more exercise than ever, I've put on 3kg. The poor chick lucky enough to be my sparring partner at boxing tonight bore the brunt of my displeasure. (Actually cos there are round robin tracks too, half the class knew I was in a foul mood). One woman said to me 'you pack quite a punch don't you' and don't think it was a compliment. Lol.
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[quote name='Mokey' timestamp='1329293713' post='270455']<br />
Made the mistake of weighing myself this afternoon. Despite the fact I've been doing more exercise than ever, I've put on 3kg. The poor chick lucky enough to be my sparring partner at boxing tonight bore the brunt of my displeasure. (Actually cos there are round robin tracks too, half the class knew I was in a foul mood). One woman said to me 'you pack quite a punch don't you' and don't think it was a compliment. Lol.<br />
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Doesn't matter what you weigh, with your training you can put on some muscle that weighs more than fat. Just keep an eye on how your clothes fit to track your progress. -
Boxing instructor was in a really bad mood last night, whole lot of endurance/strength stuff. One 5 min stint: alternate leg kickboxing then squat kicks. Straight after that: camping squat/squat pulses/squat jumps. Another set one min left jab, then one min right cross, then two mins jab/cross/duck combo. Not to mention the 20 cross or upper then sprint sets.<br />
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Quads are killing me today!
