I am a competitive rower and I need to strengthen my core. How do I strengthen m!
Question:
I am a competitive rower and I need to strengthen my core. How do I strengthen my core?
I need a simple workout routine that I can do every day. Crunches, sit-ups, etc.?? I have no clue as to what to do, or how many times to do it. Please help!
Answers:
Do all your stretches prior to starting any exercise.
Every day do 25 situp and 25 push ups before, and after 4-5 mile jog. Every other day, try the following routine on a universal gym system unless stated otherwise (can be done on free weights too but make sure you have a spotter):
press bar leg thrust
press bar quad strengthening
ab curls (if you find it too easy--try doing it at an incline or
touch elbow to opposite knee; sorta like simulating kayak
paddling in a way at the trunk)
half squat
military press
two-arm curl
supine bench press
leg lifts (with ankle weights if necessary) quads always 5 reps more than hamstrings)
rowing exercise
side arm raises with free weight
wrestler's bridge for your back
leg lifts (with ankle weights if necessary) quads always 5 reps more than hamstrings)
heel raises
horizontal arm swing with free weight
supination pronation of forearm with free weight
wrist roll with free weight
finger strengthening with squash ball
1) at each station and find the maximum weight you can perform (correct form!!) then calculate to find 1/2, then 3/4 of the weight (remember these weights for your next session)
2) do 1/2 weight 10 times
3) do 3/4 weight 10 times
4) do 5, or as many as you can, of maximum weight
* 2) to 4) is one set
** shake out your tense muscles between stations
*** don't be discouraged if you can't do even one...you will get there eventually.
5) if you feel energetic, you can do a second set at each station
Once you've found that you can get to 5 reps at maximum...do that for a week or two then RE-calculate a new weight challenge.
Eat healthy, and sleep well; if you are still in school, stay ontop of your studies, and good luck.
** if you got questions, you can email me.