Safety Guidelines
Make sure you consult a qualified physician before increasing your
physical activity level. Your physician will be able to suggest about
what type of exercise and how much exercise is appropriate to your
circumstances.
1 Warm-up
5-10 minutes |
2. Workout
20-30 minutes |
3. Cool Down
10-15 minutes |
4. Stretch
10-15 minutes |
| THE WORKOUT |
Laying Down Chest Press
With
or without hand weights, lie no your back with your knees bent, your
elbows bent, and your hands at chest level, palms facing forward. Raise
your arms straight up, then lower them to starting posistion.
Cow
& Cat Curl
Position yourself on your hands and knees, either on your bed or on the
floor. Very slowly, raise your head. As you do this, allow your belly
to open downward toward the floor, and your back to fall into an arch.
Move only as far as comfortable. Feel a nice stretch.
Then stretch your spine in the opposite direction by dropping your
head, your chin moving toward your chest, while your back raises toward
the ceiling. Move only as far as comfortable. Feel a nice stretch.
Repeat this movement back and forth.
Tricep
Kickback
With or without hand weights, bring your arms close to your body. Full
extend your arm backwards. Pause, and return arms to starting position.
Bicep
Curl
With or without hand weights stand with your legs shoulder
width apart.
Keep
your abdominal muscles tight, chest up, knees bent and elbows in.
Concentrate on flexing the muscles of your upper arms as you bend the
elbow. Stop when the weight is 90° from your shoulder joint and
reveres
the motion back down.
Lower your arms down, stop just before your elbows are straight and
reverse the motion back up.
Shoulder
Shrug
Lift the shoulders toward the head by elevating the shoulder girdle,
and slightly retract the scapulae to rotate the shoulders back. Pause,
then return to the starting position.
Laying
Leg Extension Alternate
Lay
on your back with your knees bent, extend one leg up (straightening),
and squeeze your muscles at the top. Then return to starting position.
After you finish your reps. Start the same exercise on the other leg.
The
Bridge
Lie
on your back with your knees bent, placing your heels close to your
butt. Keep your arms at your sides with palms down. Squeeze
your glutes
and raise your hips off the floor to get into the bridge position -
you’ll form a straight line from your shoulders to your
knees. Hold the
bridge position for 2 seconds, then lower your hips almost to the
floor. Repeat.
Inner
Thigh Lift
Lie on the left side, and rest the head
on the arm, keeping the neck in linewith the rest of the spine. Hips
and shoulders should face forward with the abdominals engaged to help
stabilize the spine and pelvis. Straighten the lower leg, then bend and
cross the upper leg over it. Slowly lift the lower leg through
a full range of motion. Pause, then slowly return to the starting
position. Repeat with the other leg.
Outer
Thigh LIft
Lie on your left side, your head resting on your hand, your shoulders,
hips, and knees in a straight line.
Place your top hand on the floor in front of your chest and support
your head with the other.
Slowly lift your top leg straight up and slightly back as high as you
can.
Hold for a slow count of 5, then lower slowly.
After you've completed your repetitions, change sides.
Standing
Calf Raise
Condition
your calves by raising your heels and then relaxing back down to the
floor. It may be a good idea to hold onto a chair for balance durning
exercise.
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PICTURES TO COME SOON! |
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