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Why do you train , How to train! Part2

Fitgen High Performance Sport
Published by Wouter Brink in Development · 18 November 2019
Tags: DevelopmentTraining
As we covered in our 1st segment - When you train, you have to have a specific reason for doing so, set a goal-driven routine; or use what motivates you, in pushing through those “hard to start” days
Challenging yourself is a good way of measuring what your body’s capability is.
However always make sure that you have a spotting partner when you train to assist you when you are trying an exercise that is new to you, as well as if you are unsure of your capability, in completing a proper repetition of that exercise.
The following guidelines, are for body orientated exercises that can be completed by children below 16years of age; in the safety and comfort of their own home.
An Exercise is only effective when completed right and to the full extent. Speeding through an exercise is not at all beneficial unless the exercise is completed correctly. Especially on injury prevention and full utilization of the muscle group you are focusing on. Muscle recovery can also be prolonged with a muscle injury.
While we sleep our muscles repair themselves and grow. Growth hormone is elevated during this time. Protein increases post exercise overnight recovery.
Your muscles need at least 48 hours to recover and grow, which they can't do if you're training them every day

Natural Ways to Speed Up Muscle Recovery After a Workout
Drink Lots of Fluids and Hydrate.
Get a Good Night's Sleep.
Focus on Your Protein Intake.
Plan Your Rest Days Accordingly.
Take Cold Baths When Needed.

Delayed Onset Muscle Soreness (DOMS) can be a result of a workout.
Any significant muscle soreness lasting longer than 5 days could be a sign of significant muscle damage beyond what is beneficial. Muscle soreness is not always a good sign.
DOMS usually begins within 6-8 hours after a new activity or a change in activity, and can last up to 24-48 hours after the exercise. The muscle pain is due to inflammation within the muscle, which is one of the main triggers for this muscle soreness.

The following exercises are body orientated exercises that can be completed by children below the age of 16 at the safety of their own home.                        
Note: start each exercise on the reps allocated, enhance the reps as the exercise gets easier

1.             Push Ups:
A.   Core tight, body straight when lowering your chest to the floor.  
B.   Keep your head in a neutral position
C.   Exhale as you press your body back to starting position.
Start with 20 reps of 3 Sets; rest 15 Sec between each set
2.             Step-ups:
A.   Step up right foot,
B.   Switch your starting side with each set.
10 reps (steps) for each leg alternating x 3 Sets, rest 20 sec between each set

3.          Burpees:
A.   Start in Push up position
B.   Bring both Feet to Chest at the same time with a jump action
C.   Jump into an upright position
D.  Stretch Hands in the air
Rep max, in time of 1min, enhance the time period as the exercise gets easier

4.          Step Calf raises:
A.    Place front of both feet on a step,
B.    Heel over the edge of the step
C.    Press with the front of the foot lift up onto your tiptoes and hold,
D.    Lower slowly and repeat the above steps.                                                       
15 reps of 3 Sets rest 20sec between each set

5.           Crab walks:
A.   Sit with knees bent
B.   Feet flat on the ground;
C.   Place palms on the ground behind you.
D.  Lift hips upward of the ground
E.   Walk forward on your hands and feet like a crab,
F.   Then walk backwards.
5meters complete 3 turns forwards and backward

6.             Crab Cross over toe touches:
A.   Crab position,
B.   lift left leg and right arm (try to touch your toes)
C.   Lower and repeat on the other side.
10 reps of 3 Sets; rest 20 seconds between sets

7.             Hip bridges:
A.   Lie on your back
B.   Knees bent
C.   Feet flat on the ground
D.  Rest arms by sides.
E.   Press feet firmly down as you slowly lift your hips off the ground;
F.   hold for a few counts, then lower then repeat
20 Reps of 3 Sets; rest 15 seconds between each set

8.             Side leg raises:
A.   Lie on one side
B.   Feet and hips stacked;
C.   Prop yourself up on your forearm.
D.  Align shoulder over elbow.
E.   Lift your top leg straight up, keeping foot parallel with the ground
F.   Flexing your toes; pause at top, then lower
20 Reps of 3 Sets; rest 15 seconds between each set

9.           Side Planks:
A.   Lie on one side and prop yourself up on your forearm.
B.   Stack your feet and hips. Lift hips straight off the ground. Hold 1min <
C.   Repeat on the opposite side.
3 Sets; rest 15 seconds between each set

10.       Squat jumps:
A.   Stand with your feet hip- width apart,
B.   Bend your knees
C.   Squat your butt back and down
D.  Jump straight up in the air, and land back down in the squat with knees bent.
10 Reps of 3 Sets; rest 30 sec between each set

11.       Straight-arm planks with arm row:
A.   Push-up position
B.   Feet slightly wider than hip-width.
C.   Hold it while you bend right elbow and lift it straight up, bringing hand up by side.
D.  Lower hand and repeat on the other side.
3 Sets; rest 10 sec between each set

12.       Superman’s:
A.   Lie face down,
B.   Arms and legs extended
C.   Slowly lift your arms and legs off the ground as high as you can.
D.  Keep the neck relaxed and look down at the ground. Hold 10 sec and then lower.
3 Sets; rest 30 sec between each set

13.          Plank: IMPORTANT: Keep abs flexed and do not allow hips to sag, this prevents placing strain on your lower back.
Max Hold till fail

14.          Glute Bridge:
A.   Lay on your back or across bench with your legs bent and feet flat on the floor.  
B.   Press thru your heals as you bridge your hips up, squeezing the glutes at the top.
20 Reps of 3 Sets; rest 15 seconds between each set

15.       Pull Ups: Grab a pull up bar with a medium overhand grip.
Complete till fail (Have some stand by, if the pull up bar is to high)

16.           Lunges:
A.   Keep your knee behind your toe, and avoid leaning forward.  
B.   Touch the opposite knee to the ground and then step up and forward.  
C.   Alternate legs every other rep.
10  reps per leg of 3 Sets; rest 20 sec between sets  

17.       Hamstring Bridge:
A.    Lay on your back in front of a bench.  
B.   Bend one leg at roughly 90 degrees and place the heal on the bench and the other leg straight up in the air.  
C.   Press thru your heal as you raise your hips,
D.  Pausing at the top as a straight line forms from your knee thru your hip to your shoulder.
15  reps per leg of 3 Sets; rest 20 sec between sets  

18.       Squat: Stand with your feet at shoulder width.  
A.   Initiate the movement by sitting back and squatting down to parallel.  
B.   Exhale as you stand back up to starting position.  
C.   For an added twist, utilize time under tension of 5 seconds on the way down and a 5 second pause at the bottom.
15 reps per leg of 3 Sets; rest 20 sec between sets  

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