Strengthening Exercise of The Week

Hi I’ll give you a Strengthening Exercise of the week most weeks. I’ll also on my other site Sports Injuries Edinburgh I’ll give you a Stretch of the week. Check them both out

This weeks Strengthening Exercise  that most important one for runners:

The Lunge (Quads, Glutes, Adductors, Hamstrings, Calves)

Lunges build stabilizing muscles around all of your leg joints. It is not just the most important exercise for your hips I THINK IT’S THE SINGLE MOST IMPORTANT LEG STRENGTHENING EXERCISE

  • Hold some Dumbbells loosely in extended arms at your sides.
  • Take a step forward with your right leg, keeping it in line with your left foot and bending your right and left legs to do so, until your right thigh is nearly parallel to the ground. Let the weights dangle from your shoulders.
  • Return by pushing up your right foot, returning your right leg to join your left leg.
  • Then repeat with your left leg lunging forward.

 

Swiss ball: 20 Min Sessions 1

SWISS BALL EXERCISES                                                                                                                   The ball is a great, cheap, versatile, piece of exercise equipment. Every exercise that uses the ball works the core because the ball is unstable, making you use your core to keep yourself in place.

UPPER BODY                                                                                                                        TRICEPS EXTENSION                                                                                                                                                                                  Stand opposite a wall, with the exercise ball against the wall in front of your chest. Lean in letting your forearms rest on the ball. Push yourself back by rolling the ball towards your hands to extend your arms. Then slowly return back after a short pause. Keep your back straight and engage your core. 

 PUSH UPS                                                                                                                                                                                                                     For both push ups and ball dips I have dropped to 3 sets, comprising 8, 6 and 4 repetitions.                                                                                                                                                Wedge the ball in the corner of a room. Assume the push up position on the ball, this will be easier than a normal push up as more of your weight is directed through your legs. Complete eight push ups.                                                      Move the ball away from the corner onto the flat of the wall, complete six more push ups.                                                                                                                              Move the ball away from the wall, to the middle of the room to complete four final push ups.

BALL DIPS                                                                                                                                                                                                               Wedge the ball in the corner of a room again. Sit on the ball, with your hands next to your hips. Press your hands down to lift your hips up and in front of the ball slightly, find your balance and bend the elbows as you lower into a dip. Press down into the ball to push back up for eight reps.                                                    Move the ball away from the corner onto the flat of the wall, complete six more dips.                                                                                                                                              Move the ball to the middle of the room to complete four dips.