Fitness Class with Nuria pt 2 - Page 2

STRENGTH: moves: Press ups, tricep/close grip press ups, tricep hinge press ups, one arm, one arm one leg, one arm lateral hing press up,
split press up, flying press up.

Static strength moves: (These are moves where you balance your bodyweight on your hands &/or arms) Straddle press, pike press/L-sit, side press, wenson, wenson press, 180degree turning straddle press, 180degree turning pike press, full turning straddle, full turning pike, V press, planch, one arm plance, one arm turning planch.

How can you increase your strength & learn these moves?
All strength moves obviously require a good level of upper body strength, but not quite so obviously they also all require extremely good core (abdominal) strength. Think of watching someone do a press up... most of you will have seen someone do a press up with a sway in their back, letting their tummy sag towards the floor as they push, or try to push themselves up.

For someone with very little core strength supporting their own body weight is quite a challenge. So that is the first thing to asses, if you have difficulty doing press ups while keeping your back strait then you would need to look at increasing your abdominal strength before seriously attemping some flash moves!

If you feel you have good core strength then you can move on to learning some of the flash press up moves, in my opinion the best way of nailing these is, practice, practice & practice. If you are unfamiliar with names of the moves and what they are this is where you would need to find someone to help you with some coaching. A gymnastic coach, sport aerobics athlete or coach would be able to teach you these moves.

EXAMPLE TWO: Pike Press

A pike press is: sitting on the floor with both legs together & straight out in front of you, you place you hands on the foor on each side, about 1/3 of the way towards your knees, you lift yourself up so you are balancing on your hands with both legs straight in front
and toes pointed.

So if you arent yet able to support your body weight on just your hands, here are some ways to progress!

Sit in the pike position with both legs straight out in front of you. place your hands on the ground 1/3 way towards your knees. Raise one leg off the floor, keeping your knee straight and foot pointed. Hold for 15-30 seconds (build up time as you get used to the exercise). Repeat with the other leg.

Then try lifting both legs off the floor remembering to keep them straight, so your bottom and hands are still on the ground, you should feel your abs working to support having your legs raised off the floor. Hold for 15-30 seconds.

Once that is all to easy: Try lifting you bottom & legs off the floor, so now just your feet are touching the ground. Then lift one lef off the floor so only one foot (and both hands) are supporting you. Work on making some progression every couple of sessions that you include these exercises in your training!

JUMPS/AERIALS:

Moves: Tuck jump, air jack, stag jump, wolf jump, jete, side jete, straddle jump, pike jump, 180degree turning straddle jump.