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Watch a coaching video with strength building exercises including box press-up, crunch, squat, lunge and burpee.

Foclóir / Dictionary

Gaelic English
neart an choirp body strength
uachtarach upper
íochtarach lower
do ghuaillí your shoulders
mar seo like this
níos aclaí fitter
níos láidre stronger
an cnag the crunch
seasmhacht stability
ar shlat do dhroma on the flat of your back
dromchla surface
na másaí the thighs
gogaidí squats
go mall réidh nice and slowly
mar a bheifeá i do shuí ar chathaoir as if you were sitting on a chair
áladh lunge
chóir a bheith almost/nearly
ní amháin.. not only..
cheana already
is smaoineamh maith é it is a good idea
nós maith atá ann it is a good habit

Neart

Cad é mar atá tú?! Is mise Conall Ó Máirtín agus imrím le mo chlub áitiúil, an Eaglais, Naomh Pádraig. Inniu beidh muid ag amharc ar an dóigh le neart an choirp a fhorbairt – neart sa chorp uachtarach agus íochtarach.

Anois, ‘an bosca brú-suas’. Ar dtús, i gcónaí déan an aclaíocht seo ar dhromchla atá tirim, cosúil leis an talamh, agus crua. Anois, ar dtús, cuir do lámha faoi do ghuaillí, mar seo. Méara ag amharc amach chun tosaigh. Cuir do dhá ghlúin agus do chosa ar an talamh. Lúb an dá uillinn, ísligh do bhrollach i dtreo an talaimh agus brúigh tú féin ar ais arís agus do dhroim agus do chorp go hiomlán díreach.

Anois ag an tús, déan seo fá choinne chúig cinn déag nó mar sin agus de réir mar a éiríonn tú níos aclaí agus níos láidre, is féidir leat níos mó de na haclaíochtaí seo a dhéanamh.

Anois an cnag! Cuidíonn seo le neart na boilge, le matáin na boilge a fhorbairt agus cuireann sin feabhas ar an seasmhacht. Seo an dóigh leis an chnag a dhéanamh.

Ar dtús, luigh síos ar shlat do dhroma ar an talamh nó dromchla cineál mar seo. Lúb do dhá ghlúin, díreach mar seo. Coinnigh na cosa fad do ghuaillí óna chéile, maith go leor, is na sála ar an talamh mar sin. Agus luigh síos mar sin ar an talamh. Ansin ardaigh do chorp uachtarach i dtreo na glúine is na lámha ar na másaí agus iad ag sleamhnú in airde, díreach mar sin. Agus mothaigh an cnag istigh sa bholg agus ísligh do chorp ar ais chuig an talamh arís agus ar aghaidh mar sin.

Anois, is féidir leat liathróid a úsáid chun seo a dhéanamh chomh maith agus coinnigh an liathróid amach romhat agus éirigh in airde arís. Agus sin an dóigh leis an chnag a dhéanamh.

gogaidí iontach maith le matáin do chos a neartú fosta. Seas agus do chosa leithead do ghuaillí óna chéile. Coinnigh an droim díreach agus liathróid sna lámha. Go mall réidh, ísligh do chorp mar a bheifeá i do shuí ar chathaoir. Ná brúigh do dhá ghlúin chun tosaigh. Caithfidh siad fanacht ar chúl na méar coise. Mar seo atá sé. Nuair atá tú a dhéanamh, coinnigh na cosa, na glúine agus na cromáin i líne dhíreach.

Anois, álaidh! Tabhair áladh amháin agus cos amháin amuigh chun tosaigh ort. Anois coinnigh do chorp go hiomlán díreach, mar seo. Lúb do ghlúin is aclaigh do chromán go dtí go bhfuil do chos chúil chóir a bheith ar an talamh. Ansin brúigh suas amach ón chos tosaigh sínithe agus ar ais go dtí an tús agus ansin ar aghaidh mar sin leis an chos eile. Agus díreach mar an gcéanna arís, go mall ag an tús - go dtí go n-éiríonn tú cleachtaithe leis an bhogadh agus ar aghaidh mar sin.

Ansin is féidir liathróid a úsáid. Anois, is féidir pas láimhe a thabhairt. Sin é agus coinnigh ag dul mar sin - chuig duine éigin eile, é a fháil ar ais arís - pas láimhe arís. Ní amháin go bhfuil tú ag cleachtadh scileanna láimhseáil liathróide ach ag cur le neart sa chorp. Sin é agus coinnigh ag dul mar sin.

Cuireann an aclaíocht seo cuid de na haclaíochtaí eile a rinne muid cheana le chéile. Ar dtús, an áit inar thosaigh tú ar an bhrú-suas. Maith thú. Agus ansin cuach isteach do dhá chos, lúb isteach go dtí do bhrollach iad. Maith thú! Agus ansin beidh úlla do chos idir do sciatháin. Anois, léim díreach suas san aer agus do lámha os do chionn. Maith thú agus ansin ar ais go dtí an áit inar thosaigh tú. Maith go leor. Sin é! Ar aghaidh leat. Maith thú agus lúb do ghlúine píosa beag. Sin é. Agus anois an bhfuil tú réidh chun liathróid a fháil?

Caith isteach é. Agus de réir a chéile, is féidir leat méid níos mó de na haclaíochtaí seo a dhéanamh de réir mar a éiríonn tú níos aclaí agus níos láidre. Is smaoineamh maith é iarracht a dhéanamh cur leis an mhéid a dhéanann tú agus do ‘scór’ féin a bhualadh! Chomh maith leis sin, nós maith atá ann am a chur ar leataobh achan lá chun na haclaíochtaí seo a chleachtadh.

Strength

How are you? I'm Conall Martin and I play for my local club, St. Patrick's Eglish. Today we'll be looking at how you can develop upper and lower body strength.

Now the 'box press-up'. First of all, always do this exercise on a dry, firm surface, like the ground. Now to start, place your hands underneath your shoulders, like so. Have your fingers facing forward. Rest your two knees and your feet on the ground. Bend both your elbows and lower your chest towards the floor and push yourself back again, keeping your back and body completely straight. Now, at the start, do about fifteen of these and as you become fitter and stronger, you can do more of these exercises.

Now, the crunch. This develops your abdominal strength which improves your stability. This is how to do the crunch. First of all, lie flat on your back on the ground or a similar surface. Bend both your knees, just like this. Keep your feet shoulder width apart, alright, with heels on the ground, like that. And lie down like that on the ground. Then raise your upper body up towards the knee, hands on the thighs and sliding up, just like that. And feel the crunch in stomach area and lower your body back down to ground again and so on like that. Now, you can use a ball to do this also and keep the ball out in front and rise up again. And that's how to do the crunch.

Squats are also great for strengthening your leg muscles. Stand with your feet shoulder width apart. Keep the back straight and ball in hand. Slowly lower your body as if you are sitting down on a chair. Do not push your knees forward. They need to stay behind the toes. It's like this. When you are doing it keep the feet, the knees and the hips in a straight line.

Now, lunges. Take one lunge forward with one leg so your leg is out in front of you. Now keep your body completely straight, like this. Bend your knee and flex your hip so your rear leg is almost in contact with the floor. Then, push off extended foot and return to start position and then continue like that with the other leg. And exactly the same again, slowly to begin with - until you get used to the movement and on you go, like that.

Then a ball can be used. Now, a hand pass can be given. That's it and keep going like that - to someone else, take the return - hand pass again. Not only are you practising ball-handling skills but you are improving body strength. That's it and keep going like that.

This exercise combines some of the other exercises we did already. Firstly, you start in the press-up position. Well done. Next bring both legs in by bending them towards your chest. Well done. And then the balls of your feet will be between your arms. Now, jump straight up in the air with your hands above your head. Well done and then return to start position.

Okay. That's it. On you go. Well done and bend your knees a little. That's it. And now, are you ready to get the ball? Throw it in. And gradually you can increase the number of repetitions of these exercises as you get stronger and fitter. It's a good idea to try to increase the number you do and beat your own score. As well as that, it's also a good habit to set aside time every day to practise these exercises.

With support from the Irish Language Broadcasting Fund.

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