FITNESS TRAINING FOR A HEALTHIER YOU
by Gina V
by Gina V
Hello everyone, my name is Gina. I’m 31 and original born in Lithuania, but for the last 10 years I’ve been living in UK. I guess that makes me well travelled.
I’m the mom of 1, and been training for the last 3 years, and have built up enough experience in my own body & journey to now pass this knowledge on to you. I’ll be writing every now and then as a guest blogger on Pedalnorth, sharing with you all of my Gym & Home workouts – yes. I’ll be your new go-to gymgirl. I’ll be giving you some tip & goals, food advice about what I eat or what I can recommend to you. So please, don’t hesitate to give me a follow on social media too, where I’ll post video of exercise workouts – explore a fitness-lifestyle together with me.
From me and my body being a simple toned form to it becoming a lot more toned, it’s been hard work and workouts 😉 – and I gained an extra 2kg over the past 6 months – developed muscle. I never usually stay in one condition, as I always like to gain different things – to continually develop my body. It can be: to lose weight, to get more toned, to become more shredded, or to gain more weight etc, etc. But in the main, like you, I just want to be firm and toned, and fit and healthy. I’m a perfectionist I guess – never the same, so yeah, let’s see what this year is going to bring to me. I won’t rest, I want to be the best I can be – yes, it’s built into my mindset. Simple then I guess – if you want to join me and to develop yourself, then all you have to do is to keep reading my fitness blogs here at Pedalnorth and give me a follow too on Instagram and join my workouts online, step by step.
Let’s build ourselves into a fitter, healthier and stronger person. Let’s share sweat and pain and joy. Goddamn it, let’s workout until we’re worn out and let’s smile together at the results.
If you find it simply too hard to stick to a workout plan, why not try some full-body workouts? Yes, you will still have to work hard, but in less time – sounds good 😉 For now, how about a simple Abs workout to start you off with. You’ll need:
Here we go then – ready! It’s a simple but very effective routine:
– Crunches with weight 3×15
– Russian twist 3×30
– Crunch twist 3×15
– Crunches 3×10
– Clap alt Leg up crunches 3×15
– Plank jump 3×10
– V-ups 3×12
Crunchies with weight
Lie back with belly up knees straight and heels down. Exhale and lift your shoulders off of the ground several inches flexing. Forward at your trunk and lift yur legs at the same time.
The Russian twist is a simple abdominal exercise for working the core, shoulders, and hips. It is typically performed in repetitive sets and tones the core muscles via a twisting motion focused around the abdomen. The exercise can help build strength in the upper torso.
To perform the Russian twist one sits on the floor and bends both knees while feet are be kept together and held slightly above the ground (or put under a stable surface). Ideally, the torso is kept straight with the back kept off the ground at a 45 degree angle with arms held together away from the body in a straight fashion and hands kept locked together like a ball or one can hold a weight to increase the difficulty. Next, the arms should be swung from one side to another in a twisting motion, with each swing to a side counting as one repetition. The slower one moves the arms from side to side, the harder the exercise becomes, working the abdomen that much better. When moving one’s arms during the exercise, it is crucial to not stop between repetitions or else one will lose the effect of working the abdomen. As with all exercise, consistent breathing in and out during the exercise is important as one must ensure proper oxygen flow.
This core strengthening move tones your obliques and upper abdominal. Try to keep elbows out to sides and neck relaxed throughout.
1. Lie faceup on floor with knees bent and together, feet hip-width apart.
2. Place hands behind head, elbows bent out to sides.
3. Slowly crunch up, lifting back and shoulders off floor, and rotate torso to right, being careful not to pull on your neck.
4. Lower back to start and crunch twist to left side to complete one rep.
The crunch is one of the most popular abdominal exercises. When performed properly, it engages all the abdominal muscles but primarily it works the rectus abdominis muscle and the obliques. It allows both building six-pack abs, and tightening the belly. Crunches use the exerciser’s own body weight to tone muscle, and are recommended as a low-cost exercise that can be performed at home.
An approved crunch begins with you lying down, one knee bent, and hands positioned beneath your lower back for support. “Do not hollow your stomach or press your back against the floor”, McGill says. Gently lift your head and shoulders, hold briefly and relax back down.
Clap Alt Leg Crunches
Brace your core muscles and curl your shoulders towards your pelvis as you rise. Bring one leg up and clap your hands underneath the raised leg. Lower your leg and repeat on the other side. Continue alternating for 12 repetitions per side.
Lift your body up to plank position standing on your hands and toes. Make sure hands are placed right beneath your shoulders. Keep back flat and your hips alined with legs and upper body. Feet together, bend legs and jump out to a wide stand. Bend legs and jump back in to complete one repetition.
Lie face-up on the floor with your legs and arms straight and lifted off the floor slightly. In one movement, lift your torso and legs as if you’re trying to touch your toes. Lower your body back down. That’s one rep.
Rest in between each set for 1m. Now make sure that don’t overdue it the first time. Build into this routine, and as we progress, I’ll post lots more here on the website and on my Instagram profile @ginav_fitness
Follow me on Instagram and get fit with Gina!