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F.I.T. Females In Training

A Guide to Posting in Your SparkTeam Forum

  FORUM:   General Team Discussion Forum
TOPIC:   Bodyweight Circuits 


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THEREALMUMMYPIG
THEREALMUMMYPIG's Photo Posts: 372
8/17/11 7:36 P

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Don't worry - it was my mistake :)

The pain was at the sides of the knees, both knees but mainly the right, and I was told it was the ligaments (not the tendons - sorry). I guess my form wasn't correct enough, probably due to the fact that I was finding them very, very hard to do!

My hip flexors and abductors are good, just the area around the knees (definitely not the joints though) that is the issue.

I'm finding the step ups a lot easier than when I first did them, but only to the height at which my leg forms a right angle.

I do not have a personal trainer, but I do get my routines designed for me by an instructor at the gym every 4 weeks. He says I should be using the higher step, but if I try to do them higher, so that it's more of a strain, my balance is terrible, I can barely get up and wobble off when I do, and after this the same pain comes back and then I'm limping again and barely able to walk my girls to school (admittedly up set of very steep hills whilst pushing a pram, but I can't not do it!).

Do you have any tips for me that would help me do the higher step, or in your opinion is that not really necessary?



Unable to walk? Recuperating, disabled or wheelchair bound? Then chair exercise is for you! All are welcome to join our wonderful team. Disability or not, we will help you get moving!!
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SERGEANTMAJOR
SERGEANTMAJOR's Photo Posts: 6,352
8/17/11 9:57 A

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I am a bit confused, there are no tendons on the sides of the knees those are ligaments . Tendons attach muscles to bone and the tenon in your knees are the patellar tendon over the fron and the hamstring tendon in the back. The lateral movements of jumping jacks would work those but not the medial and lateral collateral ligaments. Enough of the anatomy lesson.

Step up will suffice as a substitute for the jumping jacks. I think you will find as your leg muscles strengthen you can add the jumping jacks since those are the muscles most involved. The split and recovery use the adductor muscles and abductor muscles of the hips.


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace



THEREALMUMMYPIG
THEREALMUMMYPIG's Photo Posts: 372
8/17/11 7:01 A

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Excuse me...

Are these all demo'd on spark people, because I wouldn't know how to do them otherwise!

Also, last time I did jumping jacks I killed the tendons at the side of my knees and as a result, ended up limping for a week or so and kept setting back the recovery. I had to work through it and use anti-inflammatories, but now I do step ups which seem to keep that at bay. That's what comes from years of a desk job!!

Anyway, I'm concerned about doing jumping jacks again and having the same issue. Is that likely do you think?

Unable to walk? Recuperating, disabled or wheelchair bound? Then chair exercise is for you! All are welcome to join our wonderful team. Disability or not, we will help you get moving!!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=32265


 Pounds lost: 36.0 
 
0
11
22
33
44


SERGEANTMAJOR
SERGEANTMAJOR's Photo Posts: 6,352
8/12/09 3:11 P

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WORKOUT A

Standard squat 8 repetitions
Push ups regular or modified 8 repetitions
Front lunges 8 repetitions each leg
Standing trunk twists 10 repetitions of four counts
Jumping jacks 10 repetitions of four counts

WORKOUT B

Prisoner Squat 8 repetitions
Shoulder dips 8 repetitions
Rear Lunges 8 repetitions each leg
Side bends 10 repetitions of four counts
Squat thrusts (Burpees) 10 repetitions of four counts

WORKOUT C

Hindu squat 8 repetitions
Hindu push up regular or modified 8 repetitions
Side lunges 8 repetitions
Trunk bends 4 repetitions of eight counts
Mountain climber 10 repetitions of four counts

Five minute warm up pre and five minute stretch post. Do three to four repeats of each circuit with a sixty to ninety second recovery between circuits.

CORE

Plank 30 seconds
Side plank 15 seconds each side
Hip lift 30 seconds

Do after final recovery from all circuits.

Progress from A through C in one week then repeat sequence.


Edited by: SERGEANTMAJOR at: 9/1/2009 (17:26)

It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace



 
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