By Paul Huddle, Roch Frey
Describes the triathlon, a mix of distance swimming, biking, and operating, usually in unique locations.
summary: Describes the triathlon, a mix of distance swimming, biking, and operating, usually in unique destinations
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Additional info for Starting out Triatholon : training for your first competition
Flexibility The Stretches Fig. #1 Fig. #2 Fig. #3 Arm Circles • Begin in a standing position with arms at side (Fig. #1). • From here, swing both arms forward and up (Fig. #2) and then continue in this direction until the hands are behind the back (Fig. #3) and full circle. • Continue this uninterrupted circular motion 10 to 15 times. • Stop and reverse the direction of movement. Benefits are best derived if the breath remains smooth, the head and body stay relaxed and the front of the chest remains open.
Leg extension (see pg 22) 7. Bench press (see pg 22) 8. Leg curl (see pg 23) 9. Dumbbell pullover (see pg 23) 10. Walking or reverse lunges 11. Seated / upright rows Even if you’re short on time, try NOT to miss highlighted exercises. 12. Straight biceps curls 13. Calf raises 14. Supinated biceps curls 15. Triceps extension 16. Anterior tibialis 17. Lateral raises (deltoids) 18. Standing abduction and adduction 19. Back extension (see pg 24) 20. Abdominals (see pg 25) 21. Press-ups (see pg 24) 22.
Keep chin looking forward. Fig. 2007 13:56 Uhr Abdominal Exercises: Crunches (Fig. 1). Lie on your back, pressing your spine to the mat, knees Fig. #1 bent, hands gently supporting the head. (Fig. 2) Lift shoulder blades upwards, slightly off the ground. Don’t pull up with hands on Fig. #2 neck. You should be able to fit an apple between the chin and chest. Abdominal Exercises: Obliques (Fig. 1). Lie on your back, pressing your spine to the mat, ankle crossed over knee, Fig. #1 hands gently supporting the head.