Pur Fitness
by/par Carol-Lyne
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Copyright © 2006 Pur Inspiration. All rights reserved.
MY TOP 10 TRAINING EXERCICES FOR FITNESS*

1. Straight legs dead lift
Tightens the glutes, hamstrings and strengthens the back... Keep your back
and abdominal muscles engaged and contracted at all times, keeping the
lower back slightly arched. 

2. Hand stand (heel touching the wall)
Excellent for body alignment, core and upper body strengthening... stretch
your body up towards the ceiling, extend shoulders, contract abdominals
and glutes, and keep your legs together and toes pointed!!!

3. Push ups (all varieties!!!)
Amazing for pectoral and triceps strengthening, as well as for the core...
Try wide grip, hand together, feet up, with weight on your back, etc...

4. Splits (all sides!!!)
Essential for development of lower body flexibility... Hold your splits for
1-2 minutes, and change the way you do them from time to time: on your
back, with one leg elevated, one leg bent, etc.  

5. Squats (with foot placement variations!!!)
The squats do an amazing job to define and strengthen the legs... Keep upper
body engaged, heels on the ground and head straight. Do not let your knees
pass your toes as bend them.

6. Jumps (all kinds!!!)
Practicing jumps will help improve balance, landing and execution...

7. Leg raises (hanging from bar!!!)
Those are excellent to prepare for press hold, high kicks, as they work the
hip flexors and core, as well as your arms...
Start off with knees bent, then with straight legs, or even straddled, etc.

8. Bridge
Back and shoulder flexibility are very important, and the bridge is a good
exercise to improve it, and strengthen the shoulder girdle...
Start slowly, feet and hands wide apart, then gradually move them closer.
once you can hold the bridge for 30 seconds, try variations like push-ups, or
"walking", etc.

9. Back extensions
Great for posture and to prepare for back walkover, back hand springs...


10. Wrist curls (last but not the least!!!)
Very important to prevent wrist injuries, especially when you will
start gymnastics or acrobatics training...
Fully extend your fingers on the wrist curl, and don't forget the reverse
wrist curls!
 
HAVE FUN!!! ;-)

*DISCLAIMER: Always consult a health practitioner before starting any training program of any kind. The information found on www.purinspiration.com is not to be regarded or relied upon as medical advice. Those with health concerns should always consult a health practitioner. www.purinspiration.com and its officers shall not be liable for any injury, loss or damage, direct or consequential arising out of the attempt by any person to perform any of the exercises and training instruction or follow any of the nutritional advice indicated herein.
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