Fitness Class with Nuria pt 2

I prepared & trained quite differently this year leading up to competing in the NABBA South Island Classic Fitness Model class compared to competing in Shape last year. To perform a fitness routine, which is 90 seconds in length, you need to have enough energy & strength to nail the skill moves in your routine. This resulted in me making changes to both my diet & training.

In this update I will cover some ideas for training to learn & improve skill moves! Moves can be divided into categories: Flexibility, Strength, Jumps. I will include an example program for one move from each category.

Even if you are not thinking of competing in fitness, but would still like to improve your flexibility, strength & speed, or just try something different for some variation then you should try chucking these ideas into your training! ...Enjoy!

Moves: Side splits, front splits, supine splits, supine straddle splits, needle point, hitch kick, fan kick, high leg kicks.

So how do you increase your flexibility & learn how to do these moves?
STRETCH. Simple answer for this one! Flexibility can be increased steadily through regular stretching. Static stretching at first, and for the more naturally flexible ballistic stretching can be good too, as long as you know what you are doing and train safely. If you have a Personal Trainer or training partner, PNF (Proprioceptive nueromuscular facilitation) stretching can be a good tool also.

EXAMPLE ONE: Stretching for the splits (front splits):

Beginner
After a gentle warm up, step one leg in front and slide down to the floor as far as you can comfortably in the "splits"position. Find the position in which you can feel a stretch (but without it causing you pain) and hold yourself in that position for 30 seconds. Swap legs and repeat on the other side. Repeat twice on each leg. Include stretching in your training as often as you like, but to see improvement in your flexibility I would recomend starting by adding a stretching session 3 times per week - you don't need much time, even 5 - 10 minutes several days a week will make a difference!

Once you feel used to stretching and are ready to start pushing yourself a little further, try the following:

Find your split position where you feel a stretch. Hold for 15 seconds, then push yourself to go a little lower, hold for 15 seconds. Push a little lower one more time and again hold for 15 seconds. Repeat on the other leg, and then repeat twice on each side.

PNF stretching can also be used (you will need a partner), eg a hamstring stretch either lying on the floor or standing against a wall.