If you need advice on fitness and training please drop Vince a mail ..

vlambourn@yahoo.com

Our three presenters were taken through their paces by Vince at Planet Fitness.

Each week C.I.G.A.R.E will feature a fitness section. The team will start with the basics and build the perfect training session throughout the series. You will be able to get health, fitness and training tips right here from our experts including Zino - ex Mr. South Africa.

The 3 presenters will also provide you with their own training programs and you will also be able to contact them with any questions re different types of workouts.

We begin our first episode with one of the most minute, yet most quintessential parts of training...stretching. Stretching adequately and correctly before any training session is absolutely necessary, as it not only allows your body to warm up first, it protects your muscles against tearing and pulling.

1. Hamstrings:

• Place the desired leg on a raised surface, making sure that it is at a 45 degree angle.
• Make sure the toe is pointed in the same direction as the leg.
• Using the upper body, gently lean over leg until desired stretch is acquired.
• The hands may be placed behind the leg for stability if necessary.
• Hold for 40 seconds, then repeat on other side.

2. Quadriceps:

• Place right hand on rail to stabilize.
• With left hand, grab the left ankle, and pull back ankle until desired stretch is acquired.
• REMEMBER: Make sure the knees are touching and that the body is straight.
• Hold for 30 seconds, then repeat for other side.

3. Groin:

• Take a stance where the legs are more or less shoulder width apart.
• Bend the left knee, keeping the upper body straight, and straighten the right leg.
• Lean over with the upper body until desired stretch is acquired.
• If the stretch is not adequate, spread stance wider, until desired stretch.
• Hold for 30 seconds, then repeat for other side.

4. Calves:

• Place both hand, palms down, on a support railing.
• Lean forward with upper body in between spacing of arms.
• Bend the left leg forward towards railing, keeping right leg extended backwards, and straight.
• Continue bending left leg until desired stretch is acquired.
• Hold for 30 seconds, then repeat for other side.

5. Triceps:

• Using a small towel, bend your left arm at the elbow, so that it is positioned at an angle over your left shoulder.
• Use the same method for your right arm, tucking it in underneath the lower right side of your back.
• Make sure that with each one of your hands you have a firm grasp on opposing ends of the towel.
• Pull each hand in an opposing direction, until the desired stretch is acquired.
• Hold for 30 seconds, then repeat for other side.

6. Lats:

•  Following the same exercise as used with the Triceps, simply lean over to the right hand side of your body until you feel a stretch down the left hand side of your body.
• Hold for 30 seconds, then repeat for other side.

7. Chest:

• Extend the arm outwards, so that the inner palm is facing outwards.
• Press the palm against a flat surface, which is at the same height as the chest.
• Turn the upper body away from your palm, until desired stretch is acquired.
• Hold for 30 seconds, then repeat for other side.

8. Biceps:

• Follow the same exercise as for Chest, except, instead of using an open palm, close the hand into a fist and follow same procedure.
• Hold for 30 seconds, then repeat for other side.

9. Shoulders:

• Grab left elbow using an open palm, bend arm to a 90 degree angle, and pull inwards to opposing side.
• Turn head towards the left side of the body, until desired stretch is acquired.
• Hold for 30 seconds, then repeat for other side.

This concludes stretching. Be sure to watch Episode 2, Wednesday the 14th at 20h30, on SABC3 to learn more about Conditioning.