Outdoor Gyms Dulwich Park. By Amala Onuora and Laura Harvey

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1 Outdoor Gyms Dulwich Park By Amala Onuora and Laura Harvey

2 Things to consider before you use the equipment Check with doctor before exercising if you have not exercised for a while or have a heart condition It is best to do a short warm up jog or walk before using the gym to prepare your muscles. Bring water with you so you can keep hydrated. Stop doing any exercise that causes sharp pain Build up usage gradually as strength improves Never use damaged equipment and report damage to the Council It is a good idea to do a cool down jog or walk after using the equipment and stretch out the muscles worked to keep them supple. (see stretches on final pages) Finally enjoy using this FREE facility!

3 Glossary Set - A set is a group of repetitions. Reps - A repetition is one complete movement through an exercise Frequency No. of times per week an exercise is done

4 Training Method Start with your weight evenly distributed on both footplates. Hold the handles firmly. Gently move the handles and footplates in a forward and backward swinging motion to reach and then maintain a smooth and steady exercise rhythm. Cross Trainer Improves your muscle stamina Improves your heart and lung function

5 Sit-up Bench Training Method Sit with your knees over the bar and your feet under the lower bar. Keep your hands next to your ears and not behind your neck. Keep your stomach muscles tight at all times and do the exercise in a slow and steady movement. Use your stomach muscles to sit up 45 degrees. If you have back problems you should take extra care. Firmer stomach muscles. Attention If equipment is damaged do not use. Only use if you are sure you can work it safely. Only use the equipment for it s intended use and in the way shown above.

6 Pull up Station Training Suggestions 1) Pull ups- Place both hands on one bar, shoulder width apart. Keep your legs straight or bent, whichever is easier. Bend your arms slightly and lift your body up towards the bar. When your head has reached as close as possible to the bar, lower your body smoothly back down to the original position and repeat. 2) Leg raises- Place both hands on one bar, shoulder width apart. Keeping both legs straight lift them up to your waist height. Lower legs smoothly back down to the original position and repeat. Improves upper arm strength. Firmer stomach muscles.

7 Air Walker Training Method Start with your weight evenly distributed on both footplates. Hold the hand rail firmly. Gently move the footplates in an alternating forward and backward swinging motion to reach and then maintain a smooth and steady exercise rhythm. Improves your muscle stamina Improves your heart and lung function

8 Single Rider Training Method Sit comfortably on the sit. Place both hands on the handles and place your feet on the pedals. Gently push down on the pedals both feet at the same time until legs are almost straight Steadily bend legs to lower back down Improves your muscle stamina Improves your heart and lung function

9 Self weighted rower Training Method Sit on the seat with feet on floor Lead forward to firmly grasp handles Keep stomach muscles tight to support back pull handles back towards body while bringing body to upright and leaning slightly back Finally bend elbows to bring hand in towards the body Slowly return to starting position Improves your muscle stamina Improves your heart and lung function

10 Air Skier Training Method Hold both hand rails and step onto footplate Keep knees together, gently start swinging side to side When finished slowly come to a stop gradually and step off Improves your muscle stamina Improves your heart and lung function

11 Seated Leg Press Training Method Begin by sitting comfortably on the seat with your back placed securely against the back seat. In a controlled manner, place your feet on the foot plates and extend your legs. Slowly return to the starting position. Improves muscle tone of legs.

12 Triple Twister Training Method Place both feet on one of the round foot plates and both hands on the hand rail. Bend your knees slightly and twist your hips to left, back to the front and repeat on the right side Keep shoulders square facing the machine Start slowly and gradually do this exercise faster Firmer stomach muscles

13 Seated Chest Press Training Method Sit comfortable with back against back rest Place both you hands on a bar each. Push your arms out in front of you until almost straight Slowly bring arms back to starting position Repeat Improves upper arm and chest muscle strength.

14 Push up and Dips Station Training Suggestions 1.Tricep dips- Lift lower body up with your arms and lower arms smoothly back down by bending the elbows push back up to repeat 2. Push Ups Place one hand on each of the bars and place feet away from agility bench Lower chest towards bars by bending elbows Slowly push away from bars, straightening elbows Increase reps and/or feet distance from bench as fitness improves Improves upper arm and upper body strength. Firmer stomach muscles Stretch Triceps, Pectorals and Upper & Lower back stretches

15 Pull down Challenger Training Method Sit in a comfortable position with your back supported by the seat. Stretch arms straight up to hold the handles. Steadily pull them down to the level of your chin. Return smoothly to the original position and Repeat. Improves the muscle tone of back and arms

16 Stretches Upper Back Seated/standing Maintain upright posture Interlink fingers keeping elbow slightly bent Aim to create a C curve in your spine as you gently stretch bent arms forward Feel the stretch in the upper part of your spine Triceps Standing or seated Keep upper body fixed Bring one arm up to the sky/ceiling and bend elbow Apply pressure to upper arm (not elbow) Feel the stretch on the back of the upper arm Lower Back Standing with legs hip distance apart Bend forwards, handle on knees Pull in stomach muscles upwards, should feel across back Lying on back Bring bent knees to chest Hug knees close to chest by wrapping arms around them Keep head on the floor Feel the stretch in the lower part of your spine

17 Stretches Calf Gastrocnemius Step one foot a large step in front of the other Feet parallel pointing forward Back heel flat on the ground Hands on the front bent knee Back straight and head slightly down Feel the stretch in the calf of the back leg Hamstrings One foot in front of the other, a small step apart Sit back on the back leg (weight on the back leg) Stretch front leg (flex foot upwards for extra resistance) Lift your buttocks Hands on bent leg above the knee Stomach in, head lifted and back straight Feel the stretch in the straight leg just below your buttocks

18 Stretches Quadriceps Back straight Stomach in Supporting leg soft (slightly bent) Push bent foot into your hand at the ankle Not your toe Use a wall or a partner for balance if required Feel the stretch in your thigh of the bent leg Pectorals Standing Maintain an upright posture Bend elbows and place hands behind you towards your bottom or lower back Aim to push elbows together Feel the stretch across the chest

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