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Off Topic Distancing special - keeping fit at home

Discussion in 'Queens Park Rangers' started by sb_73, Mar 28, 2020.

  1. sb_73

    sb_73 Well-Known Member

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    Woody has some hints, tips and descriptions of exercises for us.......cheers sir.
     
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  2. Woodyhoopleson

    Woodyhoopleson Well-Known Member

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    Lesson 1. Lunges image.jpg
     
    #2
  3. Staines R's

    Staines R's Well-Known Member

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    This thread is gonna be rubbish.....I’m gonna ache all over if you put a load up Woody ;)

    Seriously mate, thanks for the obvious effort you’re willing to put in.
    More coming I hope
     
    #3
  4. Steelmonkey

    Steelmonkey Well-Known Member

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    I'm not going to be commentating on this thread.....does that mean we win?
     
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  5. sb_73

    sb_73 Well-Known Member

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    Brilliant and your handwriting is much better than mine.
     
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  6. Woodyhoopleson

    Woodyhoopleson Well-Known Member

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    Who said that?
     
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  7. Stroller

    Stroller Well-Known Member

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    I'm afraid this thread will be like the Word Association one for me - one to avoid. Good luck with it though chaps.
     
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  8. Woodyhoopleson

    Woodyhoopleson Well-Known Member

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    Lesson 2. Stomach FFD44036-B72D-4C97-B62F-FABB6264FEB9.jpeg
     
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  9. Woodyhoopleson

    Woodyhoopleson Well-Known Member

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    I should have started by saying that it’s advisable, before you start:
    to mobilise your joints
    warm and stretch muscles
     
    #9
  10. Woodyhoopleson

    Woodyhoopleson Well-Known Member

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    Lesson 3 shoulders image.jpg
     
    #10

  11. Woodyhoopleson

    Woodyhoopleson Well-Known Member

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    The above will allow you to work most major muscle groups.

    Always focus on good technique over speed and quantity.

    Always know which part of your body you are targeting with an exercise.

    Minimise momentum by breaking the exercise into the contracting (concentric) phase and the lengthening (eccentric) phase.

    Generally the eccentric is slow and controlled, such that you could stop at any moment. The concentric is more explosive/powerful.

    You can increase difficulty by doing more repetition, pausing and holding a stressful position, minimising rest.

    Don’t over do it, increase gradually, make your body gradually get used to having to do more The changes you want to achieve are the changes that will occur in your muscles, bones and joints to be able to cope with the new loads you are applying.

    Enjoy.
     
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  12. Woodyhoopleson

    Woodyhoopleson Well-Known Member

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    Press ups of course are a must.

    Hands wider on floor = greater focus on chest muscle

    Hands shoulder width apart, elbows backwards as you lower = still chest, but greater focus on tricep and deltoid/shoulder. Nice alternative- try it.

    Easier option, knees on floor.
     
    #12
  13. kiwiqpr

    kiwiqpr Barnsie Mod

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    Can you give us the easier option every time please
    What should people do for the core
    A physio did give me exercises to do to strengthen mine after back trouble but I was very lazy then too
     
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  14. Woodyhoopleson

    Woodyhoopleson Well-Known Member

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    To be honest, you should be using your core in every exercise. Tighten and strengthen your stomach muscles as if they are a corset and will hold you still and strong whilst doing whatever exercise you’re doing. That will also help to isolate the muscle you’re working on, by removing momentum.

    Think about doing the same strong, tight corset thing whenever you can - good place - in the car. Not for overly long periods, it’s harder than you think, but for a minute or 2, lock it all up.

    There are loads of ways of doing things. I’m fairly old school, it’s been over 20 years since I studied.

    Yoga is probably brilliant for the core, I’ve never done it.

    Plank/side plank/crunches as above.

    Things like stand straight and square, take one foot off ground, lift leg by small amount, find balance, keep balance, solidify and hold still by using core. You could vary that hundreds of ways.
     
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  15. Tramore Ranger

    Tramore Ranger Well-Known Member
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    <applause> <applause>
     
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  16. Tramore Ranger

    Tramore Ranger Well-Known Member
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    Mrs TR and I have been doing qigong exercises a form of tai chi....40 minutes a day found a series of videos on YouTube for beginners and seniors, it works all the joints and muscles plus also improves breathing and inner calmness, something we all need at this time....

    Well done woody but maybe a bit too strenuous for me.....
     
    #16
  17. Woodyhoopleson

    Woodyhoopleson Well-Known Member

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    Lower back is part of core strengthening as well. You have to be careful with it. Main things are:

    No compound movements, ie, don’t bend forward and sideways simultaneously. Much higher risk of prolapsed disc.

    Lift loads and move by using correct muscles, not using back like a crane.

    A good exercise for the lower back is Superman.

    Lay flat on front
    Lift one arm and opposite leg by a few degrees
    Hold for a few seconds
    Swap to other arm and leg. Etc etc

    Develop by getting on hands and knees
    Extend one arm and opposite leg until in line with torso,
    Swap etc.
     
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  18. Woodyhoopleson

    Woodyhoopleson Well-Known Member

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    Good for you mate. I need something like that.
     
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  19. jeffranger

    jeffranger Well-Known Member

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    **** me I’ll stick to joe wicks woody might be easier Lol, Do a lot walking though & got exercise book re diabetes being a risk & changed my diet, if that don’t work I’ll might try yours!
     
    #19
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  20. QPR999

    QPR999 Well-Known Member
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    Another good option is to get the Adrian James apps. They give you video tutorials and programs from absolute beginner to intermediate, advanced and elite. You can start very gently, using good form doing just the basics to get a good core.
     
    #20

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