Never over estimate the importance of stretching. Try to loosen up muscles everyday (even those when you are not at the club). Stretching your lower back is probably the most crucial. Here are some simple movements you can try to keep your back supple. First is the "Superman" ; lie in your stomach and then slowly lift your head and arms and then raise your legs, try and hold for 10 - 15 seconds and then slowly release. Repeat 3 - 5 times. Another easy stretch is the "cat"; get down on your hands and knees then slowly let let your back invert, then push your back upward like an angry cat. Hold each position for approximately 10 - 15 seconds and repeat 3 - 5 times. Hope this helps and have fun.
This is a quick and easy kettlebell cross-training routine. The goal is to complete it in less than 10 minutes and in future sessions try to better your time. We have done this in the club a number of times. It is two basic exercises; the two handed swing and the push-up. It starts with 10 swings followed by 10 push ups. Then 10 swings followed by 9 push-ups. And so on until your last set of one push-up. This ladder can be difficult but it does wonders for your stamina and can be done on those days where it may be too cold to go for a run or walk. It also helps strengthen your core and improve upper body strength. Have fun and sweat on.
A good part of our art revolves around patterns. Every belt level has one, if not more patterns involved with it. The patterns are meant to reinforce basic movements and also strengthen the mind/body connection. That connection requires setting up new neural connections, hence it can be harder to learn it the first time than repeat it the thousandth time. Don't be discouraged if you struggle to remember the positions or movements. It is you simply creating new pathways in your brain that allow your body to move. Once you let go of your conscious mind (i.e. stop thinking) and just "do" the pattern you let that mind and body work harmoniously. In other words your brain needs to be hardwired to have "pattern recognition". Have a great weekend.
So you first week back at the club is officially in the books. Try to take that active streak into the weekend. Try to do something active, like, take the dog for a walk, play outside with your kids, go bowling. Every little bit of exercise helps and gets you ready for next week's classes. Try to find activities that are fun. I'm all for watching a movie or binge watching your favourite show, so use those as a reward for being active during the day. Enjoy your weekend.
If you are feeling sore today after yesterday's class remember to try and stretch out those muscles. It will ease the soreness and get them ready for Thursday's class as well. Keeping with that theme remember that in the colder weather stretching is an easy way to warm up and allow you to be flexible when doing any type of either indoor or outdoor activity.
Now that "winter" is officially here think about taking a good multi-vitamin. It will help boost your immune system and also give you those needed nutrients for training on during the week. It will also cover those times when we may not eat as well as we should. What goes along with eating is sleeping. Remember to get enough sleep. Easier said than done but small changes can yield results. Such as trying to hit the sack 10 minutes earlier, or if you have trouble falling asleep try reading instead of watching tv. Consistent time to bed and wake up times also can help set up a good sleep cycle. Have a great day and see you Thursday night. For the days you aren't at the club you can try these exercises for functional strength.
Single arm squats 4 rounds 8 reps per round Alternating 1 arm rows 4 rounds 8 reps per round Suitcase deadlift 4 rounds, 8 reps per round, each arm Single arm clean 4 rounds, 8 reps per round, each arm Alternating swing 4 rounds, 8 reps per round, each arm You can reduce either the number of round or reps per round if it is too difficult to start, but these are the goals you are aiming for, Good Luck! |
AuthorKMAC Barrie Archives
June 2016
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