Some of which I do at home and some in the gym, with other bits too which aren't included in this blog.
I usually start with some hopping exercises followed by some abdominal and glute (tummy and bum) activation work on the mats. Below you can see a great exercise for activating your abdominal muscles, whilst trying to squeeze your belly button through to the floor and working through extension, after all you want your abs to when your limbs are extending when running or race walking!
This one really burns as you squeeze your elbow into the opposite knee. Feel the burn!!
Once I've had a sufficient warm up I move onto a range of leg and core strengthening exercises, including lunges, squats, hamstring strength, all can be seen below.
Everything I do I always make sure is done correctly. I use mirrors in the gym or am always happy to ask someone to keep any eye on me, or a specific body part to make sure it is traveling in the correct direction, especially when any kind of squats are involved. Perfect practice makes perfect!
It's not all about the legs I do a number of upper body bits too. I enjoy experimenting with different exercises on the swissball. See if you do a press up on a Swissball. Or even just do a plank off one, experiment, use your hands on it (like I'm doing below) or your forearms or your feet.
I like to also do some slightly harder abdominal exercises toward the end of my session, when I'm feeling fatigued. Again everything is about correct body position and precision movement.
I hope you enjoyed having a look into what I get up to in the gym, these are just a few things I get up to each week. I don't want to give too much away now, it's top secret stuff!
If you're interested in learning more about these exercises mentioned just give me a shout on my Twitter: @TomBosworth
For more information about me and my journey to the World Athletics Champs this summer check out www.tombosworth.com
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