HomeHealth Fitness - Previous months tips

This months tip is was provided by rugby specialist Duncan McDermid - BSc(Hons)

Feel free to call or email with any questions regarding this months tips or requests for future monthly tips.

Good luck!

General Tip - Complete all exercises in a slow and controlled manner

Motivational Tip - Encourage yourself to greater effort by saying simple but helpful phrases to yourself, such as, 'you can do it', 'just a few more','keep going' and 'push yourself'.

Training Programme - Upper arm and chest quick home training programme (3 sets of 12 reps for each exercise)

Tricep dips - With your hands on the table or a suitable surface lower bottom almost to the floor very slowly and then push back up until arms are straight. Feet can be moved closer to the body to make the exercise easier.

Standard press-up - a fairly advanced exercise if completed correctly, keep back flat and slowly lower chest to the floor and then back up. Reduce repetitions if necessary.

Kneeling press-up - Easier version of above exercise. Again keep back in neutral position and lower chest all the way to the floor. Do the exercise very slowly

Wall push - Feet shoulder width apart and about 1 metre from the wall, body in a straight line. Hands on the wall with your arms straight, slowly bend at the elbow lowering face towards the wall and then push slowly back.

Seated dip - Sitting on the floor, legs bent and palms on the floor with your fingers facing your toes. Without using your adbominal muscles bend your arms at the elbow and lean back slowly as low as possible, then slowly push back up.