Home' Central Canterbury News : April 17th 2013 Contents 6 CENTRAL CANTERBURY NEWS, APRIL 17, 2013
Discover the 5 wheel Quingo
NO OTHER SCOOTER RANGE OFFERS MORE STABILITY, MORE AGILITY, MORE COMFORT!
QUINGO FEATURES & BENEFITS
• Comfort with bespoke best posture • Extra tight turns with 5 wheel stability
• Un-matched kerb handling ability • Powered auto anti-grounding/tipping
• Full Quingo training & 3 year warranty
88 KM ON A SINGLE
√ Proven best posture on a Quingo!
*Compared to a 4 wheeled scooter of compar able length
X Not available on any 3-wheeler.
X Not available on any 4-wheeler.
√ As standard on a Quingo!
√ Standard on most Quingo models
KERB HANDLING AT ANGLES
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• We accept Community Services cards
for urgent care
• Pain or infection between $15 -- $25
• Orthodontist on site for tooth straightening, etc
All dentists NZ graduates
Ph 347 4440 92 Rolleston Drive, Rolleston
HOURS: Monday 9am - 6pm
Tuesday, Wednesday & Friday 9am - 5pm
Late night Thursday 9am - 8pm
written quotes from other
dentists in Rolleston*
Bring this advert
* some conditions apply -- recent quotes
(4 months or less) -- excludes implants,
crowns and bridgework
A guidetousing your bodyasagym
Burpee process: This exercise is one of the most effective full-body exercises.
By RACHAEL RICKARD,
Mountain Gym & studioFIT
Put together a programme that works for you from exercises below
radar training? Keen to mix up your
exercise routine or perhaps you
don't have access to exercise
Here is a selection of bodyweight
exercises, covering every part of the
body, which can get stronger, more
stable, flexible and fitter, with body
To create a circuit or programme
for yourself, select exercises from
each section and complete 10 reps
each move, times 2-3 circuits.
For ''held'' exercises e.g. wall sit,
start by holding for 30 seconds and
Note: To prevent injury, start each
session with a warm up. Try a 5-10
min hard walk or run and stretch,
and don't forget to stretch again at
Tuck Jump: Standing with the
knees slightly bent, jump up as high
as possible and bring the knees in
toward the chest while extending
the arms straight out. Land with the
knees slightly bent and quickly jump
again! Plyometric Push-Up: Start on
a well-padded surface -- grass is
good -- and complete a traditional
push-up. Then, in an explosive
motion, push up hard enough to
come off the ground. Once landed,
immediately do the next rep.
Mountain Climber: Starting on your
hands and knees, bring the left foot
forward directly under the chest
while straightening the right leg.
Keeping the hands on the ground
and core tight, jump and switch
legs. The left leg should now be
extended behind the body with the
right knee forward. Burpees: One of
the most effective full-body
exercises, this one starts out in a low
squat position with hands on the
floor. Next, kick the feet back to a
push-up position, complete one
push-up, then immediately return
the feet to the squat position. Leap
up as high as possible before
squatting and moving back into the
Wall Sit: Slowly slide your back
down a wall -- or tree -- until the
thighs are parallel to the ground.
Make sure the knees are directly
above the ankles and keep the back
straight. Clock Lunge: Time for a
lunge challenge. Complete a
traditional forward lunge, then take
a big step to the right and lunge
again. Finish off the semicircle with a
backwards lunge, then return to
standing. And all that's one rep.
Chest and Back
Superman: Lie face down with
arms and legs extended. Keep the
torso as still as possible,
simultaneously raise the arms and
legs to form a small curve in the
body. Alternate sides.
Contra-Lateral Limb Raise: Lie on
your stomach with the arms
outstretched and palms facing one
another. Slowly lift one arm a few
inches off the floor, keeping it
straight without rotating the
shoulders, and keeping the head
and torso still. Hold the position,
then lower the arm back down,
moving to the other arm.
Shoulders and Arms
Triceps Dip: Get seated near a
step or bench. Sit on the floor with
knees slightly bent, and grab the
edge of the elevated surface and
straighten the arms. Bend them to a
90-degree angle, and straighten
again while the heels push towards
Arm Circles: Remember PE class?
Stand with arms extended by the
sides, perpendicular to the torso.
Slowly make clockwise circles for
about twenty to thirty seconds. Then
reverse the movement, going
Plank-to-Push-Up: Starting in a
plank position, place down one
hand at a time to lift up into a push-
up position, with the back straight
and the core engaged. Then move
one arm at a time back into the
plank position (forearms on the
ground). Repeat, alternating the arm
that makes the first move.
Side Plank: Roll to the side and
come up on one foot and elbow.
Make sure the hips are lifted and the
core is engaged, and hang tight for
Russian Twist: Sit on the floor
with knees bent and feet together,
lifted a few inches off the floor. With
the back at a 45-degree angle from
the ground, move the arms from
one side to another in a twisting
motion. Here, slow and steady wins
the race: The slower the twist, the
deeper the burn.
Good luck and have fun with
these! If you are new to exercise,
have a health problem, or take
regular medication, consult with
your doctor or exercise professional
before starting an exercise
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