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    I have found this to be true with The slower version of jumping jacks, for example. Without the momentum of the arm swing, my shoulders and back get the most intense workout, very similar to slow reverse angels.
    So, slow and careful bridges, eh? I think I was doing that for the Glutes of Steel challenge has bridges, which when I did them slowly, were VERY effectiveThank you for the reminder, @Topnotch!

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      Love a slow full bridge, slow in general really. Something really satisfying about nice controlled transitions. Something like a roll can go from a bit of fun to pure torture when done slow with a stop and hold before balance transition.
      At training the motto is "go slow to go fast".

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        Day 211

        Challenges:
        ​ day 26 Tricep dips
        ​​ day 23 Action Hero
        ​​ day 9 Back and Shoulders

        Programmes:
        ​​ day 9 Epic Five
        ​​ day 8 Power Up

        No physio exercises today. I'm supposed to do them only every second day and for a change I might actually do as I am told! Part of me wants to do them more often, thinking that the more I do, the faster things will get better. That's the young, impetuous me. The old, sensible me (the one that doesn't get heard often enough!) says to take things easy and not overdo it. Although the young, impetuous me wants to get back into training as quickly as possible, that me isn't quite an idiot and recognises the wisdom of the old (boring), sensible me, so I only did my usual workouts. Planks and arms - nothing the least irritating to a hamstring!

        DorothyMH and Io6 As my GM says, "Fitness is fast; Strength is slow".

        WSMC27 If you can't do it properly slowly, you can't do it properly fast.

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          Day 212

          Challenges:
          ​ day 26 Tricep dips
          ​​ day 24 Action Hero
          ​​ day 10 Back and Shoulders

          Programmes:
          ​​ day 10 Epic Five
          ​​ day 9 Power Up Argh! Side leg raises. Brings back memories of [cue dramatic music] The Splits!! Funny how the first minute, the raises were fairly high (not so very high because of the hammy) but the second minute there was an appreciable lowering!

          Physio exercises. Gotta love those bridges!
          This afternoon made cartouches out of terracotta air-drying clay with the children as part of our Ancient Egypt project. Really glad I did a semester of hieroglyphics at uni - guess who had to "carve" the difficult birds (but I'm glad there were no owls because I was always rubbish at them)!
          And 340-day Duolingo streak.

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            Serious artwork with cartouches! I’m impressed! I remember when my daughter made those in school. So cool! Are your kids back in school, or are you doing this at home as part of their “at home learning” from NOT being in school?

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              DorothyMH My childen have some special needs and the psychologist suggested that school was not the right setting for them. So I am a home-educator. Shut-downs only screwed up some planned outings.

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                Oh, I see🥳👍🏼Sounds like you do a fantastic job at it

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                  Day 213

                  Challenges:
                  ​ day 26 Tricep dips
                  ​​ day 25 Action Hero
                  ​​ day 11 Back and Shoulders

                  Programmes:
                  ​​ day 11 Epic Five Oh wow - you mean I get to do a whole 5 minutes of high knees? Or was it high knees, followed by not-quite-so-high knees, followed by slightly-lower-high knees... And slightly Slower high knees!!
                  ​​ day 10 Power Up

                  Taekwondo training. I enjoyed it today more than I have the last couple of training sessions because we had a lesser focus on fitness and a greater one on kicking! Of course, I couldn't kick much with the left leg and sometimes I only did fast knee-ups, but I kicked well with the right. 'Fessed up to the GM at the end of session so he wouldn't think I was just slacking (he said he could see I wasn't), and he suggested gently stretching down to my toes while in a nice warm shower. He applauded my variations in tonight's training. At the moment, my fingertips can just touch my insteps - normally I can get my palms flat on the floor. Still, I don't think that's too bad. The colder weather doesn't help, of course, and I think it all happened after I'd had to wait outside in near-freezing conditions due to the limited number of people allowed in a room at any one time. Everyone has to exit the room (in this case, a school gym) when the class is over and then the people for the next class get to enter. This means we have to wait where it's a bit chilly, and I guess I just hadn't warmed up sufficiently when I got in. Oh well, these things happen.

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                    Day 214

                    Challenges:
                    ​ day 27 Tricep dips
                    ​​ day 26 Action Hero
                    ​​ day 12 Back and Shoulders

                    Programmes:
                    ​​ day 12 Epic Five
                    ​​ day 10 Power Up

                    Poomsae training. Stretches and drills up against the wall again. Right leg was pretty good. Left leg still sucks, of course! Think I might have overdone it a little with both because they're a bit sore now. It's hard to stop just before it hurts because I'm not exactly sure when it's going to hurt and I shouldn't get to that point. Sometimes, however, I think I do hit that point and though I back off, it can be a little too late. Anyway, with the PNF stretches, even though my left leg was way lower than normal, I could hold it perfectly at that height without dropping once my partner released it. On both legs, actually, and with both side and front kick holds, so I'm pretty pleased about that. The strength in my legs has really improved.

                    Bit of a slack day in other ways today but I'm okay with that.

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                      Day 215

                      Where on earth did this day go? It seemed I blinked once and it was lunchtime, blinked again and it was time to get ready for training this evening!!

                      Challenges:
                      ​ day 27 Tricep dips
                      ​​ day 27 Action Hero
                      ​​ day 13 Back and Shoulders

                      Programmes:
                      ​​ day 12 Epic Five
                      ​​ day 11 Power Up

                      Taekwondo training. Back to running. We did "pyramid" running - start with one lap, then go all the way to 5, then back down to 1. I used to think that 10 laps was quite enough, thank you. 25 is more than enough! Actually, to be honest I only did 20. My leg started to feel a bit tired so I rested and stretched it during the lot of 5 laps, but joined in again for the remaining 10 laps. I let my left leg kicks get a little higher but not very hard, and I didn't do one of the stretches but other than that, everything was good.

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                        Day 216

                        Challenges:
                        ​ day 27 Tricep dips
                        ​​ day 28 Action Hero
                        ​​ day 14 Back and Shoulders

                        Programmes:
                        ​​ day 12 Epic Five
                        ​​ day 12 Power Up

                        Poomsae training. Kicks - front snap, jumping, spinning. Pattern drills down the line - top station of each pattern 1-6.

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                          Day 217

                          Challenges:
                          ​ day 28 Tricep dips
                          ​​ day 28 Action Hero
                          ​​ day 15 Back and Shoulders

                          Programmes:
                          ​​ day 12 Epic Five
                          ​​ day 13 Power Up

                          We were to have visitors today so the morning/early afternoon was spent doing housework, then the visitors came and there was a lot of noise involving children. Dinner, departure, and finally, after some of my children had been tucked in, I managed to squeeze in a couple of workouts. I am so determined not to let a day slip by without at least one workout done. I figure that if I miss one day, it's easier to miss another; I've set a precedent. So I do my best not to, and to do at least something everyday.

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                            This is a good precedent to have: a minimum of purposeful movement. The Daily Dare is ideal for those super tight days when there is literally NO time
                            Good work fitting in your stuff!!

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                              Sometimes the biggest effort is for the smallest apparent gain. I did the same thing when I had my most recent injury, I was just doing the Gone Wild workout once a day but it felt like a workout to me at the time.

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                                Day 218

                                Challenges:
                                ​ day 29 Tricep dips
                                ​​ day 28 Action Hero
                                ​​ day 16 Back and Shoulders

                                Programmes:
                                ​​ day 13 Epic Five
                                ​​ day 13 Power Up

                                Been looking at other ways of warming up before training. For some people, running laps warms them, but it's simply not sufficient for me. Actually, I find I need to be warmed up in order to run laps! The (fairly) new The Prep workout looks like it might just fit the bill, so I'll give that a go this week at training (hope I remember it!). With my hammy still dodgy, I'm being very careful to make sure I'm nicely and gently warmed up before I start things.

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