The mornings are getting a little lighter and the sunrises more impressive, as the second half of winter starts to tease warmer things to come. I'm told Thursday in particular, was a beautiful morning in the park.
As promised (or threatened?), there won't be a points update this week. You won't be completely in the dark though, as both the team and individual leaders haven't changed. In one instance the gap has tightened and in the other the lead has slightly extended. At this point in the year its very normal to find motivation waning. The days feel short and we've all got plenty to do. Now is the time to get determined, make the most of your waking hours and keep your health and fitness on track. Remember your own goals and also think about how you can show up for your training mates.
BONUS POINTS CHALLENGE
Turn up on Tuesday or Wednesday and hold a 4 minute plank, to get an extra 4 points on the board. Each person can only participate once and the challenge is for one week only!
In light of the plank challenge let's have a look at isometric holds in general. Planks are probably the most common example, but an isometric hold is simply maintaining a static position without movement to enhance strength, endurance, and stability.
Benefits of Isometric Holds
1. Builds Strength: Continuous muscle engagement leads to significant strength gains.
2. Enhances Stability: Improves balance and engages core and stabilizing muscles.
3. Increases Endurance: Challenges muscle endurance, enhancing overall performance.
4. Low Impact: Gentle on joints, suitable for those with joint issues or injuries.
5. Mental Toughness: Builds resilience by maintaining challenging positions.
Common Examples
1. Plank Holds: Engage the core, shoulders, and glutes by holding various plank positions.
2. Wall Sits: Target quadriceps, hamstrings, and glutes by leaning against a wall with bent knees.
3. Static Lunges: Improve balance and target leg muscles by holding a lunge position.
4. Isometric Push-Up Hold: Build upper body strength by holding a push-up just above the ground.
5. Boat Pose: Engage the core and hip flexors by holding a V-sit position.
Isometric holds are a powerful addition to any workout and they're also easy to add at home. Netflix and V-sit, anyone? Challenge your body and mind, and achieve greater fitness results with these static exercises.
Poppy will be in taking the Saturday session this week. Have a fabulous weekend, after you take a look at the photos from the week! The photographer has certainly had a busy one!
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