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Week 4: Yoga Warm Up and Finger Conditioning Part 2
Week 4: Yoga Warm Up and Finger Conditioning Part 2
Learning Objective:
1. Yoga moves and postures are very helpful in engaging these different aspects of climbing
Strength
Flexibility
Core Stability
Balance
Prevents Injury
Efficient Movement
Stay Calm
Perfect for warm up!
2. Part 2 of Finger Conditioning
Build up the finger muscles for different types of angles and climbing holds
Duration: 15-20 mins
Equipment: Just need to find a space and preferably a yoga mat / carpet
IMPORTANT:
IMPORTANT:
*STOP AT ANY TIME YOU FEEL ANY PAIN OR DISCOMFORT ON YOUR BODY AND REST
*STOP AT ANY TIME YOU FEEL ANY PAIN OR DISCOMFORT ON YOUR BODY AND REST
Yoga for climbers
Yoga for climbers
The Warm Up
The entire exercise will take between 8-10mins but you may break down each pose and movements, one at a time
Take your time to practice each movement and make sure you engage the correct muscles
Once you understand and have tried them individually, you may follow the video as they are doing the warm up
It's fine if your poses are not perfect at the start, take video of yourself and compare it with the instructor in this video. Progressively you will improve!
Focus on your breathing from start to end. Make sure you can feel and aware of your nose inhaling and your mouth exhaling
Try it with your siblings or parents!
1. Right after this warm up, rest for 5 minutes
1. Right after this warm up, rest for 5 minutes
3. Rest for 5 minutes
3. Rest for 5 minutes
4. Proceed with the half-crimp conditioning exercise below
4. Proceed with the half-crimp conditioning exercise below
See if there are any differences this time around. You would probably be more focused and perform better both mentally and physically!
See if there are any differences this time around. You would probably be more focused and perform better both mentally and physically!
Half-crimp.mp4
half-crimp
half-crimp
For this exercise, we will be loading the fingers in a half-crimp position
Bend and lock your fingers in a 90 degrees
Start off similarly in a position where you can hang for 5 seconds
Complete 8-10 hangs for each arm (5 seconds rest in between)
Focus:
Focus:
Press fingertips against the edge
Keep fingers locked as shown in the image
Keep your chest as close to the wall as possible
Recruiting the finger strength especially when holding on to smaller climbing holds or rocks
Once you easily complete 10 hangs (each arm) and still have lots of energy left, progressively stand closer to the edge of the wall to increase intensity
Image: Journal of Sports Sciences (Amca et al., 2012)
WEEKLY CHALLENGE - FIND THE HIDDEN WORDS!
WEEKLY CHALLENGE - FIND THE HIDDEN WORDS!
Try to find the words by yourself! You may also do it together with a family member or guardian if you need help.
Football
Football
Find six hidden words!
Rainy-Fun
Rainy-Fun
Find six hidden words!
Pool Time
Pool Time
Find six hidden words!
Allez and Have fun!
Allez and Have fun!
See below for answers from last week. :)
See below for answers from last week. :)
Please feel free to contact Akmal at akmaluwc@gapps.uwcsea.edu.sg
AnSWERS
AnSWERS
PAINTING
Bucket – See the brush dog is holding
Roller-Look at the boy in red shirt, R is in his shirt
Brush – Look at the brush a girl is holding, you will see BRUSH written little down
Color – Look at the chandelier
Tarp – Just below the chandelier, using those color paint boxes
Paint –Just look at the edge of paint box and a tray placed in center
AnSWERS
AnSWERS
SNOWY-FUN
Sled - most bottom sled
Frost - Top right hand corner upright sled
Chill - Child with 2 ponytails on left picture
Ice - Highest sled at the top
Cold - Bottom left hand corner of kid on a sled
AnSWERS
AnSWERS
FISHING AND CHILL
Fish - orange basket
Wave - grass bottom right hand corner
Nice - hair of man reading
Boy - inside blue box
Hot - side of platform
Tree - top right hand corner
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