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Ask the expert
I’d like to try a boxing
class but have never boxed
before, do you have any
tips before I sign up?Take a drink bottle because you
are going to work up a sweat.
Check to see if you need your own
gloves, inners or wraps, some clubs
allow you to borrow or
rent them while others
expect you to have your
own. Arrive 15 minutes
early to speak to your
instructor who can run
you through the basics.PHOTOGRAPHYGETTY IMAGESWhen is the best time
to start increasing
weights while doing
a resistance program?
If you’re training for lean muscle
mass and strength (hypertrophy),
ideally you should be aiming to do 3-4
sets of 12-15 reps of each exercise. The
weight chosen should be challenging, but
still achievable to reach at least 12 reps in
each set (or at least the first 2 sets). When
you are able to perform 15 reps or more
in each set, then it is time to apply the
overload principle and increase your
weights due to your body adapting to the
current weight being lifted – this is a
marker of progress! As a
guide, for upper body
exercises start by
increasing weight by
2-3kg and for the
lowerbody try 4-6kg.
How does a B ulgarian split
squat differ from a lunge?
The Bulgarian split squat works similar muscle
groups to a lunge, but there is less load moving
through the lower back and more emphasis placed on the
quadriceps of the front leg because the rear foot is elevated
on a bench/chair behind you. There is also more balance
and coordination involved due to this too. Unlike most
squats and lunges where the chest should remain upright,
when executing a Bulgarian split squat it’s actually better if
you have your torso tilted slightly forward to get more range,
just make sure you are still dropping directly down into the
front heel and pushing back up through the front heel.‘Les loa ovin throug th
lowe bac an or
emphasi place o th
quadricep o th
fron le’
What are some exercises
that work the inner thighs?Sumo squat: Stand a bit further
than shoulder-width apart, point
toes outwards, squat down by shifting
the glutes backwards making sure the
knees continue to track with the toes
(not falling inwards or outwards), place
all weight into the heels
before pushing up
through the heels to the
starting position.
Curtsy lunge: Stand with
feet shoulder-width apart
before taking a bigger
than normal step back with
the right leg crossing and
landing behind the left
leg as you bend both knees and shift
the hips backwards, keeping the chest
upright. Return to the starting position
before repeating on the opposite side.FITNESS COACH HEIDI LINDAHL EXPLAINS A HIP FLEXOR-
FRIENDLY SQUAT THAT’S SIMILAR TO A LUNGE, INNER THIGH
EXERCISES, AND BOXING CLASS TIPS FOR BEGINNERSIf you’d like one of our experts to
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