Outdoor Gyms Peckham Rye Park

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1 Outdoor Gyms Peckham Rye Park

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 TRA/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. Gym Equipment 1 Improves your muscle stamina Improves your heart and lung function Stretch hjhj

5 Gym Equipment 2 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 Training Suggestions 1) Chin 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. Gym Equipment 3 Improves upper arm strength. Firmer stomach muscles.

7 Gym Equipment 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. Improves your muscle stamina Improves your heart and lung function

8 Gym Equipment 5 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 like you are cycling a bike. Improves your muscle stamina Improves your heart and lung function

9 Gym Equipment 6 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.

10 Training Method Place both you hands on a bar each. Keep your arms bent slightly at the elbow and your legs straight. Move one hand at a time to the next bar maintaining good posture and position. Repeat with the other bars. Gym Equipment 7 Training Suggestions Tricep dips Improves upper arm strength. Firmer stomach muscles.

11 Gym Equipment 8 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

12 Stretches Upper Back Seated 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 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

13 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

14 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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