We sat down with Team Re-Claim’s Jon Wong to get a bit of expert advice on better ab development using 3 simple core workouts you can do at home.
Q: Re-Claim: So Jon, how can the average Joe improve their core strength from home?
A: Jon Wong: Always remember true core strength does not come from 1000 reps of crunches and sit ups, but from increasing one’s strength to weight ratio for major compound movements such as squats, deadlifts and overhead presses.
One can always supplement core strength with isometric holds such as these:
1: Regular Planks
2) Hollow Holds
These movements are important as they challenge all core muscles and also helps with mobility and pre-habilitation.
Q: Re-Claim: These seem basic! What’s the next step if an individual keeps improving?
A: Jon Wong: Once you nail these movements, you can progress to more advanced bodyweight core strengthening exercises such as:
3) Dragon Flags
Start with negative reps (concentric portion) in order to get used to the movement and start with minimal reps and minimal sets.
Once the body is used to the movement, increase sets but keep the reps to a minimum.
As you get stronger, start incorporating the eccentric portion of the exercise at a higher point and work your way lower.
This particular exercise will increase one’s bodyweight strength mastery which will transfer to one’s overall conditioning.
A big thanks to Jon Wong for giving us the lowdown on these easy and effective exercises.
Jon Wong and his business partner Andrew Kwan are #TeamReClaim athletes. They know what it takes to reach their best. Check out their company Revelation Republic for the ultimate physical and mental workout.
Stay tuned for more #TeamReClaim tips via Facebook & Instagram
Join Team Re-Claim to receive cover for sports accidents and injuries 24/7, worldwide.
For more information go to www.bestsportsdoctors.com
Avoiding injury is all important when training for a peak performance. The last thing you want is for injury to hamper your preparation — or worse still — force you to pull out. #TeamReClaim’s Jon Wong suggests 5 ways to limit your chance of injury when preparing for an elite Powerlifting, Olympic Weightlifting or CrossFit event.
Nail Down Your Technique
Before you start training you need to focus on developing your technique. Having knowledge of anatomy and biomechanics is also important so you know what technique is best suited to your unique body. This includes the length of your arms, legs and torso. For example, a 6-foot-five tall guy attempting high bar squats might be a recipe for disaster — he may potentially injure or put undue pressure on his lower back. He would have to alter his technique to compensate for his height to even consider this.
Don’t Neglect Nutrition
If you’re burning a lot of calories in your training session, you need to refuel your body with good foods — ones high in protein, high in glycemic carbohydrates immediately post workout and healthy fats like Omega 3. The most common mistake people make is focusing all their energy on training and neglecting to think about nutrition. As a result their immune system is lowered due to increased stresses from exercise. Good nutrition is also vital for recovery, so you can train hard again the following day. An ideal breakdown of foods is 30 per cent protein, 40 per cent carbs and 30 per cent fats.
Listen To Your Body
When it comes to your body, you can’t be training 100 per cent all the time. Even if you’re aiming to hit a target, learn to back off when you sense something is wrong. It’s not competition day yet and if you’re regressing in your training it could potentially indicate that you may be fatigued from over-training. This could be due to a lack of motivation, low testosterone levels, a lack of sleep or high amounts of cortisone. If these factors persist, performance numbers will decrease on a day-to-day basis and can lead to niggling injuries. Things to remember — train in gears, pace yourself and don’t go ‘all out’ all the time.
Mobilise And Never Neglect Stretching
There are many ways to prepare your muscles for a work out. These include using lacrosse balls and foam rollers as a form of deep tissue massage. This also applies to the warming down process, employing dynamic and static stretches to make sure your muscles do not tighten when you need them the most. The breakdown of muscle due to exercise stress can increase the build up of scar tissue and limit your range of motion, thus, increasing the chance of injury.
Recovery Is Essential
When it comes to peaking, you can only maintain a high level of performance for a certain period. This is usually around two weeks. The basic principle to peaking for a competition is maximising intensity, lowering exercise volume and increasing recovery time. Additionally, the timing on when to maximise intensity is crucial — usually 4 weeks out from the event. To maximise recovery, make sure you get enough sleep as on your day off you body starts to re-build. This also includes increasing your protein intake and carbs to improve your strength gains. Jon Wong and his business partner Andrew Kwan are #TeamReClaim athletes. They know what it takes to reach their best. Check out their company Revelation Republic for the ultimate physical and mental workout.
Re-Claim is Malaysia’s comprehensive sports accident insurance company and we support athletes who know their boundaries and go beyond them to reach their potential. Check in with your current insurance provider to see what you are covered for, or contact us at http://www.Re-Claim.com for more information. #WeGotYourBack #WhatIsReClaim
You’re probably asking why there’s a blog post on how to make a sports accident insurance claim? It’s not that hard, right?
But when you’ve had a sporting accident — hit a tree skiing, smashed into another cyclist, done your ACL playing netball — the last thing on your mind is completing the paperwork.
That’s why at Re-Claim we make it super easy.
Of course, you have to pay the premium first before the coverage takes effect.
It may sound silly, but there’s no point registering with us, going off on your kayaking adventure, getting injured and then trying to complete your membership?
We have three Re-Claim plans to choose from:
Purchase Your Re-Claim Sports Insurance Plan here
Each plan will determine the annual limit you are entitled to.
For emergency cases where you require cashless hospital admission, emergency evacuation or overseas repatriation from another country, please call the 24-HOUR HOTLINE number on your Re-Claim medical card or contact the Hospital Admission or International Medical Assistance numbers HERE.
For non-emergency cases or cases where you have decided to pay on your own first, just notify us within 10 days from the sporting accident at firstname.lastname@example.org or call us at 03 2262 8688 and submit the original claim form, original itemised bills, receipts and other relevant documents as required by us.
Note, if you’re injured overseas, you are required to cover the hospital admission fee while you are there, but not to worry, keep the hospital bills and medical reports and you’ll be reimbursed when you get back home.
Making a claim for your sports accident can be done from the comfort (or lack of) of your hospital bed or couch via phone, laptop or tablet. Simply call or email us and your claim will be processed within days.
We even have a ‘Make A Claim’ button ready and waiting. Go to http://www.bestsportsdoctors.com/about-the-insurer.html and claim away!
Things to remember:
You are required to act upon medical advice as soon as possible
You may be required to undergo further medical examination at Re-Claim’s expense
We will only pay your benefit if ALL medical certificates and other evidence are provided
For all other assistance or questions about our policy CALL THE ENQUIRY HOTLINE ON 1300 889 899 OR EMAIL VIA email@example.com
Re-Claim is Malaysia’s next-level, comprehensive sports accident insurance plan designed for all hard-core fitness and sports enthusiasts. We offer worldwide 24-hour coverage and have raised the bar to provide access to cutting-edge medical experts and institutions to give our athletes unique benefits not available anywhere else in Malaysia.
Watch our 2 min presentation on Re-Claim at www.re-claim.com for more information on our unique Re-Claim benefits including evacuation and overseas treatment for sports injuries and accidents.
Now you know how to make a Sports Accident Insurance Claim the Re-Claim way, so go and do something crazy, set new records, break old ones, but make sure you purchase one of our great plans first 🙂
Buy Re-Claim Here
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