Stay calm, get strong
posted on 28/11/2014 1:00:00 AM
Stay calm, get strong
By Peggy Hall | Photography by Stewart Volland | Model: Nicole Costa
Who doesn’t covet the care-free, surfer-girl lifestyle of sun, sand and fresh air? Problem is, dealing with the demanding condition of the ocean takes power, strength, balance and endurance – not to mention courage! Whether you want to join the water-women revolution or just watch the surf from the sand, you can still look as strong and sculpted as those surfer chicks when you steal their secrets for staying fit!
This exclusive surf-inspired yoga workout is the perfect complement to a dedicated weight training regimen; numerous studies have shown that this practice is helpful in reducing lower-back pain, decreasing anxiety and boosting a positive mindset. And listen up, strength-training femmes: a study published in the Journal of Strength and Conditioning Research found that women who were put through a workout to induce delayed onset muscle soreness (using bench stepping to focus on eccentric contractions, which have been shown to contribute to DOMS) actually felt less discomfort following a yoga session.
Perform Oxygen’s Wave Warrior Workout two to three times a week on non-consecutive days. You’ll strengthen the muscles of your upper body (your delts, chest and arms), which surfers use when they paddle, as well as develop strong, sleek lower-body muscles (think glutes and thighs), all while working your core. The result? A firm physique that you’ll be proud to show off in your bikini in as little as two weeks!
YOUR WAVE WARRIOR CIRCUIT
Perform these moves in the order listed, moving from one exercise to the other in a circuit fashion, and resting very little (if at all) between exercises. After you’ve completed one circuit, take a minute or two to catch your breath, then repeat once or twice more, depending on your fitness level.
Sea and sky
TARGET MUSCLES: deltoids, quadriceps, gastrocnemius
Set-up: Start in a squat position with your palms pressed together in front of your chest and your heels lifted.
Action: Extend your arms upward and straighten your legs to come into a standing position with your arms extended toward the sky. Your heels should remain off the ground. Return to the start and repeat eight to 10 times.
MAKE IT EASIER: Lower your heels at the end of each repetition.
Downward dog push-up
TARGET MUSCLES: triceps brachii, pectorals, deltoids, abdominals
Set-up: Get into a downward position.
Action: Keep your hips in the air as you bend your elbows out to the sides and lower the top of your head toward the ground. Straighten your arms to return to the starting position. Repeat for 12 to 15 reps.
MAKE IT EASIER: Perform it on your hands and knees.
For the full article and workout, check out the latest issue of Oxygen Australia in all good newsagents, or you can click here to subscribe.
Source Url: http://www.oxygenmag.com.au/Training/tabid/4730/entryid/1653/Stay-calm-get-strong.aspx
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