Legs Exercise Tuck and Hops


Stand on a padded surface (tumbling mat) with feet slightly less than shoulder width.

It is important to practice tuck jump on a safe surface and avoid any harms.Bend your knees and use your whole foot to generate power to jump and not just your toes. Jump as high as you can. While you are in the air, tuck your knees close to your chest. Don’t let your shoulders lean out beyond your knees because this may stress your lower back.Land on the same spot with knees slightly bent to reduce the impact to your knees.

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Abs workout training - Hanging leg raise

Hanging leg raise works the abdominal muscles, especially the lower abs.  It also trains your grip strength which you need it for many weight lifting workouts including pull up and bench press.

Womanraise Menraise

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164151 Hits

The Five Rules for a Muscled Body

From time to time, people are saying they find the perfect solution to "build" your body. But what about if you don't want to become a body-builder, but just get more fit and healthy? Let's see the 5 basic rules to fit your self up the easy way:

1.  Eat five times a day at 2-3 hour intervals. This keeps you saturated with the amino acids and glycogen from protein and carbohydrate sources that you need to push abnormal muscle growth. This also prevents muscle loss due to a bodily starvation reaction to heavy workouts.

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102836 Hits

Workout for Tennis players

tennis_match (1)

Working on your fitness can really improve your tennis game. The workout below targets each of the main areas involved in the game so you’re in top shape when you step on court. Repeat the workout twice a week for the best results, resting for 30-45secs between sets.  Start with a warm-up of marching then jogging on the spot and stretches for the upper and lower body.  

Forward and Side Jumps/hops – 2 sets.

Arrange 5 low hurdles in the floor roughly 1.5f apart (you can use cones or any other markers if necessary).  Jump over each hurdle with feet together, using your arms to add momentum, jumping again as soon as you land. Turn to your right and repeat the course, jumping sideways, leading with your left shoulder, and then repeat leading with your left. 

Lunge and Twist – 2 sets of 12 reps (6 each side)

Stand with feet together holding a medicine ball or weight level with your chest.  Take a large step forward with your right leg and extend your arms out in front of you.  Rotate your torso to the right and then back to the centre.  Bend both knees to perform a lunge, making sure your front knee is behind your toes.  Quickly straighten your legs, jumping up and bringing your left leg forward and right leg back.  Turn your torso to the left and then back to centre, lunging and jumping again.  Continue, alternating sides to complete one set. 

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19930 Hits

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