Skipping For Warming up

We usually do skipping as part of the warming routine during bad weather season. Members may not understand the benefit of skipping.

Here is an article, extracting from American Council of Exercise (ACE) illustrating the skipping method and its benefits. Hope this article would enrich members knowledge in this aspect.


Jumping Rope: Not Just for Kids Anymore
Remember the song, “Not last night but the night before, twenty-four robbers came knockin’ on my door?” Those were the days when playing hopscotch, jumping rope and hanging on the monkey bars were our primary occupations.

While hopscotch and swinging from the jungle gym may no longer be a part of your leisure time, jumping rope could be. Not only is it a great cardiovascular alternative to your usual aerobic workout, jumping rope can increase body awareness and develop better hand and foot coordination.
Roping Essentials
One of the greatest things about jumping rope is how little it takes to get started. All you really need are some comfortable shoes and a good rope. The best shoes for jumping rope are either aerobic shoes or cross-trainers. Be sure your shoes have a reinforced toe and provide a lot of cushioning for the balls of the feet.

Jump ropes have come a long way since most of us were skipping around the playground. Today, they are made from a variety of materials and feature various grip styles.

Some ropes are weighted or have heavy handles. These ropes are usually too cumbersome and are not recommended. Instead, choose a light-weight rope with foam grips so it won’t slip away from you even if your palms get sweaty.

Here’s how to choose the right length rope for you: Step one foot on the center of the rope and bring both handles up to the chest. The handles should reach about chest high.

Learning the Basics
Here is a breakdown of the do’s and don’ts of jumping rope:
• Lightly grip the handles near the end closest to the rope.
• Keep your shoulders relaxed and your elbows close to your body.
• Your knees should be bent slightly.
• Turn the rope from the wrist and aim to keep a smooth arc in the rope as it passes over your head.
• Never hunch over. Keep your back straight and your head up.
• Jump low to keep the impact on your knees and ankles to a minimum.

Jumping Rope—A Refresher Course
If it’s been a while since you’ve swung a rope, you can rest easy—the essentials are still the same. And the essentials are all you really need to know to get a good workout. But if you want to create a fun and exciting workout, you’ll have to add an extra element—a little pizzazz.

The easiest way to do this is to turn on some upbeat music to get you motivated. Fun, exciting music is the best way to keep your energy up during your workout.

Once you have mastered basic jumping, try getting a little creative. Jump backward or vary your foot patterns. Try bringing your knees up or scissoring your legs. If you find yourself needing a break but you don’t want to stop completely, twirl the rope from side to side.

The point is to stick with it. You’re sure to notice a marked improvement in your endurance level, which will help any other sports or activities you may do. And who knows? Jumping rope might even make you feel like a kid again.

Additional Resources
American Heart Association—Jumping Rope May Be an Ideal Brain Exercise: www.americanheart.org/presenter.jhtml?identifier=3014813
American Heart Association and the American Alliance for Health, Physical Education, Recreation and Dance—Jump Rope for Heart: www.americanheart.org/presenter.jhtml?identifier=2360

extract from http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2688

some common exercise done in our gym

Common exercises done in our gym

These are the common exercises done in our gym, they contribute to the strength and power of each individual through regular training.


All exercises listed here are not according to its intensity. Kindly note.

Exercise with a balloon

This exercise was introduced at the Open Ceremony of Asia Fitness Convention 2010 at Bangkok, on 16th September 2010. The performer was non other than Paul Brown.

Who is Paul Brown? According to the publication given to us, he is a CEO, the creator of Face to Face Retention System, IHRSAs official retention program to help clubs reach the 100M x 2010 goal.

This clip demonstrates that anything can be used for fitness exercise tool, provided you have a creative mind.

New group photos on 28 July 2010

28 July 2010, BBSS Gym

Males and females training at the Gym.

Every member is issued with a log book, to track their training progress.

The senior members from Sec 4 and Sec 5 classes. They have been training for more than a year.

Quite a big number of lower sec students joined us recently. These are some of them training at the gym today.

Gym Exercises

The Busy Gym

Groups of students make full use of the school gym facilities to improve their physical condition.

Dumb bell push up is to increase the intensity of an ordinary push up.

Peck Deck, good and basic exercise for novice trainees.

Plank

Plank

Plank is a good exercise to strengthening the core muscles, glut, quards and sometimes the shoulder joints.

Show here is the normal plank position and a side plank position. Notice the straight back and the engagement of the abdominal muscles.

Normal Plank

Side Plank

two common exercises in gym work

Two Common Exercises in Gym Work

Dip and Pec Deck are very commonly seen in gym work.
Here, we demonstrate these two exercises done by our members.




We always emphasis on good posture when performing exercise. In this exercise, we need the trainee to keep the trunk straight, engage his core muscle. When dipping, the upper arm shall stop when they are parallel to the floor, then slowly rise up the body. By the way, no one should hold his breath when performing this exercise. If the moment is right, you should feel the stress on your triceps and biceps after 3 to 4 sets.




This exercise is called Pec Deck. The muscle group you are working on majorly is the Pectoralis group of muscles. One should sit and get his chest close to the seat, slightly bend the arms and place them in front of you, with hands holding on the machine's handles. Then gently move the arms laterally, and stop at the shoulder point. Slowly release the tension and move the arm back to the starting position. Both legs position shall be 90 degrees at its shin and thigh.