Up against the wall

Posted on: 31st August, 2017

Category: Health & Lifestyle

Contributor: West Cork People

Of all the different feedback I’ve received of my column, one thing that keeps getting mentioned is the easy drills you can do, with no equipment and (almost) no planning. Like the Saxon Sidebend, which is great for strengthening the core and a very ‘easy-to-get-into position’ abs-exercise.

Another one of these easy-to-do drills is the standing push up which I’ll be detailing in this month column. It is exactly was it says on the tin. A Push Up performed standing up (against a wall or a door). It’s a great drill for your shoulders, back and chest, and performed strict (very literally speaking) it also uses back, buttocks, hamstring and calves.

I know we’re starting to pack the summer clothes away and pulling out the woolen sweaters and big jackets, but training shouldn’t be done just to look great on the few beach days. Training will make you feel great whatever season and it feels good being strong and healthy. The price we put on our health, is often one we only realise after it’s too late, when we get sick or injured. So a daily or weekly routine of some sort of physical exercise will not only benefit your mood but also your body and hopefully help keep it healthy for the rest of your life.

As always, if you’re not used to physical training or had a long break, ease yourself into the exercise, by starting in the easy positions. If you’re training already, I would suggest either starting with the harder positions or go to the floor and perform some good old-fashioned correct push-ups.

Because regardless of burpees and cross fit, fitness trends and yoga, push-ups are one of the kings of physical exercises.

Stand up Push Ups

To start the exercise, find a bare spot by a wall or door. Put your hands against the wall, at the same height as your shoulders, either just by your shoulders or next to. (The further apart your hands are, the easier the push up/out will feel).

Take two or three steps backwards, so you’re leaning against the wall, carrying most of your upper body weight on your hands. (The further from the fall, the harder the exercise will be for your core).

Now stretch your arms, while you keep your core and backside straight. (Think of your body as a plank, during the exercise. Tighten core and buttocks). Bend your arms slowly, and let your upper body ‘fall’ towards the wall, without slagging or ‘loosing up’ around your core and backside.

Push out again, so your arms are straight and breathe out, take a second and bend your arms, ‘fall’ into the wall again and take a breath. Remember keep your whole body ‘tight’ while you do this, so you not only work your arms, chest and shoulders, but your whole backside and core.

I’ll recommend three sets of 10 repetitions with hands quite wide apart, to beginners and for trained people, who still wish to do the stand up version, I’d recommend hands by shoulders and four to five sets, with 15 reps. This is it for this month, as usual if you have any questions you’re welcome to write me at: taniaskitchenfitness@gmail.com.

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13th April, 2018  ·  

An evening on the 'Balance of Feeling Good' by Clonakilty Gaa Club Health and Wellbeing Committee followed by Guest Speaker, Cork GAA Chairperson, Tracey Kennedy.

Paddy Duggan, former Principal of Clonakilty Community College, will be MC on the night, facilitating a discussion on getting the balance of feeling good.
Contributors on the night are Colm Sheehy, Conor Murray, David Lowney, Denis Murphy, Eoghan Deasy, Sean McEvoy, Thomas Clancy and Treasa O'Brien.
Topics covered will range from awareness and responsibility to yourself and others to the benefits of exercise and nutrition.
The evening is suitable for everyone aged 16 and over from players, members of the community, parents of young and adolescent children, etc.

This is a public event, free of charge and everyone is invited and very welcome to attend.
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12th April, 2018  ·  

The Cast of Harold Pinter’s ‘No Man’s Land’ are on their way to the All-Ireland finals, having won 26 awards, including five best of Festivals, at the Amateur Drama League of Ireland annual three act festivals. The play ‘No Man’s Land, by Harold Pinter, the Nobel Prize Winning Author is directed by Jennifer Williams.

One last opportunity to view this multi award winning play at Skibbereen Town Hall, on Saturday 14th of April, before the finals.

Having met by chance in a pub, two aging writers continue a long night of drinking and reminiscing in a stately London home. As the night wears on, their conversation wanders through memories long forgotten or invented. Is their encounter real or a delusion? Are they strangers or do they share a past history? When unexpected guests intrude upon an increasingly surreal evening, the atmosphere quickly changes from friendly to threatening, and the encounter becomes a game of survival.

Tickets may be purchased at the door or in advance by emailing schulldramagroup@gmail.com

For more information please contact hilary.mccarthy6@gmail.com
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9th April, 2018  ·  

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