Kinesio Taping Course

This is a bit of a late post, but a few weekends ago I did a Kinesiology Taping course.

20151128_183601

It’s a special tape that you use to support ligaments, relieve tensed muscles, or make them work more efficiently! It’s a lot to take in as you have to know all the muscle insertions and origins, and I was obviously too tired as on the same weekend as I almost cut theIMG_20151202_205124 top of my thumb off using a bread cutter machine, hence why this post is late. I got my thumb glued back together and it’s healing nicely 🙂

You can generally use whatever colour you want, although they do have a “meaning”: the blue tape relaxes the muscle, the red tape makes the muscle work more and the black tape is for ligaments (any other colour doesn’t mean anything). Of course the colour of the tape doesn’t affect anything, but if you get taped by various people it’s easier for the people to know what the person did before by looking at the colour! In order to relax or make the muscle work harder, it depends on how you tape the muscle, as there are certain techniques.

20151127_204427 IMG_20151127_204529

If you see anyone walking around with a funny tape on their body you now know what it’s for! Have you ever tried it?

Larissaingermany x

3 Minute Arm workout for Beginners

I’ve created a small workout for you guys who are looking to tone up your arms. I haven’t added the typical press ups as when I started doing sport I couldn’t even manage one press up! So if you have the same problem that I had, then these are the perfect exercises to strengthen your arms and get ready for real press ups. The main targeted area for this workout are the triceps – the muscle underneath the arm that everyone wants to tone to stop it from wobbling. I haven’t added any exercises that include the biceps, mainly because you need weights to be able to do this and so it will be coming in a different post. 😉

Exercise 1: Single Arm Side Push Up

Muscles you’re training: Pectoralis Major and Minor (pecs), triceps brachii (arm muscle), errector spinae (back muscle), external and internal oblique (side stomach muscles), abdominis rectus (abs), deltoid (shoulder muscle).

Arm 1

Exercise 2: Tricep Dip

Muscles your training: Triceps brachii, errector spinae, pectoralis major and minor.

Arm 2

Arm 3

Exercise 4: Standing press up

Muscles you’re training: pectoralis major and minor, ticeps brachii, abdominis rectus, deltoid.

Arm 4

Variation of Exercise 4:

Arm 5

Exercise 5: One sided standing push up.

Muscles you’re training: pectoralis major and minor, ticeps brachii, abdominis rectus, deltoid.

Arm 6

All exercises listed:

10 Side push ups on each arm.

10 Tricep dips.

10 Standing press ups.

10 Standing press ups with the heels up.

10 One sided standing press ups on each arm.

And that’s all of the arm workout. Aim to do this at least 3 times a week and you’ll be ready to do press ups in no time. It’s only 3 minutes long so you can do it any time during the day! If you’re feeling extra motivated try doing it twice a day. Hope you enjoy it and let me know what you think 🙂

Larissaingermany x

5 Minute Legs Bums and Tums workout

Hi guys!

Here’s a workout I’ve created for anyone looking to tone up. It’s super quick so you can fit it in everyday and the exercises are simple and easy which are great for any beginners!

IMG_20150515_130427

Let’s get started:

Exercise 1: Crunches.

Which muscles you’re training: rectus abdominis (six pack) and transversus abdominis (deep lying muscle).

abdominal 1 test

abdominal 2 test abs 3

Exercise 2: The circle.

Which muscles you’re training: rectus abdominis (six pack), transversus abdominis (deep muscle), internal oblique and external oblique muscles (side stomach muscles).

the circle abs 1

the circle abs 2

Exercise 3: The bridge

Which muscles you’re training: rectus abdominis, transversus abdominis, errector spinae (back muscle), gluteus maximus and minimus (bum muscles), hamstrings (back of your thigh), gastrocnemius (calf muscle) and hip adductors.

the bridge 1

the bridge 2

 Exercise 4: On all fours

Which muscles you’re training: rectus abdominis, gluteus maximus and minimus, hamstrings.

all fours

all fours 2

all fours 3

All exercises listed:

Here’s a quick check list so once you know all the exercises you can just skip to this bit.

10 crunches bending and stretching the right leg

10 crunches with the right leg stretched to the ceiling

10 crunches bending and stretching the left leg

10 crunches with the left leg stretched to the ceiling

3 rounds of crunches in the circle – right diagonal, middle, left diagonal, middle

10 times doing the bridge – lifting your hips up, lifting your heels, lowering your heels and lowering your hips.

10 times on all fours lifting the right leg up and down

10 times on all fours lifting the left leg up and down

And that’s it! You’ll be done in around five minutes. If you don’t have a yoga mat then you can use a towel instead. Please note that only doing this workout won’t magically give you abs or a bum like JLo, it depends on your nutrition and if you do any other exercise as well – but this workout will of course help you reach your goals! I hope you enjoy my mini workout and I would love to hear what you think of it 🙂

Larissaingermany x