11 Wellness

11 Fitness: Getting Muscles Ready for New Year’s Workouts

Updated: 4:17 PM EST Dec 7, 2024

BY NEXT THURSDAY AND FRIDAY. THANKS, ALINA. WELL, IT’S TIME FOR 11 NEWS FITNESS, AND CHARLES HARRIS IS HERE WITH HIS DAUGHTER CHARLIE. YOU’RE GIVING PEOPLE TASKS TO COMPLETE AS THEY GET READY TO HIT THE GYM ON JANUARY FIRST. YEAH, THERE ARE THINGS YOU CAN DO. GOOD MORNING, BY THE WAY. YOU BOTH LOOK GREAT. THANK YOU. BEFORE HITTING THE GYM, THERE ARE PREPARATORY ACTIONS YOU CAN TAKE TO AVOID INJURY WHEN YOU SEE YOUR TRAINER OR ATTEND THOSE CROWDED GYMS IN JANUARY. GET STARTED NOW, NOT TOMORROW, TODAY. THIS IS AN EXCELLENT HIP OPENER. YOU CAN USE YOGA BLOCKS OR CANS IF YOU DON’T HAVE BLOCKS. PERFORM THE EXERCISE BY CROSSING YOUR LEGS OVER, WHICH HELPS TARGET YOUR ADDUCTORS AND HIP FLEXORS. HOW CHALLENGING IS THIS? IT REQUIRES BALANCE. YES, INDEED. IT TAKES A LOT OF BALANCE. YES. IT IS ALSO CORE WORK BECAUSE YOU MUST HOLD THE POSITION. MORE IMPORTANTLY, IT’S VERY SAFE. I TOLD HER DURING THE BREAK THAT SHE’S IN A PRAYER POSITION. RIGHT? I’D BE ASKING FOR IT TO END. YES. AND THEN I WON’T MOVE STRAIGHT INTO A PLANK. OKAY, SHE’LL GO THROUGH THIS WITH YOU. PLANKS ARE FANTASTIC FOR BUILDING CORE STRENGTH, STABILITY, AND MORE. THIS WILL BE YOUR BEGINNER POSE. OFTEN, WE SEE PEOPLE EXECUTING PLANKS INCORRECTLY. THE KEY IS TO KEEP HIS SHOULDERS, WRISTS, AND ELBOWS IN A STRAIGHT LINE. OKAY. THE HIPS MUST NOT SAG TO THE GROUND, NOR SHOULD HE BE IN A MOUNTAIN POSITION. RIGHT. WE KEEP OUR CORE ENGAGED TO MAINTAIN THIS POSITION. THEN HE PROGRESSES TO GOING FROM ELBOWS TO HANDS, MAKING IT A LITTLE MORE CHALLENGING BECAUSE HE CAN MOVE UP AND DOWN. RIGHT? YES. GOOD THING IT’S NOT ME, RIGHT? RIGHT. THAT IS SOMETHING YOU SHOULD AIM TO DO, HOW MANY OF THEM? AS MANY AS YOU CAN, DEPENDING ON YOUR TIME. OKAY, ONE MINUTE, TWO MINUTES, THREE MINUTES. WE ARE ACTUALLY DOING A THREE-MINUTE CHALLENGE AT OUR GYM NOW. SO, THREE MINUTES—A LONG TIME, TRUE. BUT IT’S SAFE BECAUSE EVERYONE CAN PARTICIPATE AT ANY FITNESS LEVEL WITHOUT EQUIPMENT, JUST YOUR BODY. RIGHT, EXACTLY. THIS IS A REVERSE LUNGE, A SAFE WAY TO EXECUTE IT, BUT WATCH YOUR KNEES; IF YOU HAVE ANY KNEE ISSUES, DON’T GO ALL THE WAY DOWN. THIS WORKS GLUTES, HAMSTRINGS, AND QUADS—POSTURE IS CRUCIAL, CHEST IS UP AS SHE SWITCHES SIDES. BOOM. IS THAT CHALLENGING? YEAH, IT’S VERY EFFECTIVE FOR BALANCE. A GREAT WAY TO GET MOVING AND LOOSEN UP. YOU SHOULD BE DOING THIS NOW, OFF THE COUCH. LET’S GO, LET’S GO, LET’S GO. START IT NOW. LET’S DO A SQUAT, OKAY? I LIKE THESE BARS; THEY’RE GREAT. THEY COME IN VARIOUS WEIGHTS. THIS ONE WEIGHS 9 POUNDS. YOU CAN USE 12, 15, 20, 25. HER SQUAT FORM IS EXCELLENT, WITH HER KNEES BEHIND HER FEET. THAT’S PERFECT. HER ANKLES AND ALIGNMENT ARE SPOT ON. IMAGINE THERE IS A CHAIR BEHIND YOU, AS IF YOU’RE SITTING DOWN, CHEST UP. WITH THE WEIGHT PLACED BACK, HOW DOES THAT AFFECT YOU? IT LOWERS THE LOAD TO TARGET THE GLUTES MORE. YOU CAN POSITION IT IN FRONT TO FOCUS ON THE QUADS MORE; DEPENDING ON WHERE THE WEIGHT IS, YOU’RE TARGETING EITHER THE QUADS OR GLUTES. OKAY, WHERE CAN PEOPLE FIND YOU? AT 10999 REDMOND BOULEVARD, CHISLETT.COM. All RIGHT. BE SURE TO STAY IN SHAPE WHEN YOU CHISEL IT. LET’S GO. HAPPY HOLIDAYS. OKAY. HE’S MOTIVATED. HE GAVE ME THIS WEIGHT, AND I’M USING IT AS A MICROPHONE. STAY WITH US. ALINA HAS ANOTHER LOOK A

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11 Fitness: Getting Muscles Ready for New Year’s Workouts

Updated: 4:17 PM EST Dec 7, 2024

News Anchor, Reporter

Flexibility, core stability, and balance are fundamental skills essential for an injury-free, healthy workout. If you’re gearing up for an intense workout routine after the holidays, fitness specialist Charles Harris presents some exercises to integrate into your regimen beforehand.

BALTIMORE —

Flexibility, core stability, and balance are fundamental skills essential for an injury-free, healthy workout. If you’re gearing up for an intense workout routine after the holidays, fitness specialist Charles Harris presents some exercises to integrate into your regimen beforehand.

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