Sport

Michelle Dullea's THREE home exercises to keep you active

March 30th, 2020 12:33 PM

By Southern Star Team

A press up works your chest, shoulders and triceps.

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Cork ladies’ football strength and conditioning coach Michelle Dullea from Ahiohill explains three exercises that can be performed at home to keep you fit and active

 

PRESS UPS

Main muscles: Pectorals (chest), deltoids (shoulders) and triceps.

How to:

  • Start in a tall plank position, hands slightly wider than shoulder width apart.
  • Keep elbows tucked in close to the body.
  • Lower down until your chest almost touches the ground and then push back up to the start position.

Modify: Perform press ups against a counter top; perform on knees with legs crossed.

Progress: Count three seconds when lowering, hold for one second at the bottom, then push back up fast.

 

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SQUATS

Main muscles: Quads, glutes, hamstrings (legs).

How to:

  • Feet approximately hip width apart.
  • Feet pointed at 11 and 1 (slightly turned out).
  • Keep the chest up.
  • Move the hips back first like you are going to sit down
  • Go to parallel of 90 degrees and stand back up into the start position.

Modify: Use a chair and sit down to the chair and back up to limit the range of motion

Progress: You can add weight (dumbbell or kettlebell); add a wall squat hold (perform 20 squats and then sit against the wall in a squat position for 45 to 60 seconds)

 

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As you progress with the plank, hold the position for 30 to 40 seconds.

 

PLANK

Main muscles: Abs and back (core).

How to:

  • Start in a press-up position.
  • Go down on to your elbows which are under your shoulders.
  • Hold that position keeping the back straight and hips down.

Modify: Widen your feet stance; hold for ten seconds and try to build up the time.

Progress: Hold for 30 to 40 seconds; progress to plank up-downs where you go from the plank to a press-up position.

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