ANYONE ANYTIME ANYPLACE
Exercise
As I speak with people about exercising regularly,
the primary reasons given for not exercising are either time to go to the gym,
or lack of knowledge about what to do. First you may exercise where ever you
are. The gym is a great place for many but can be intimidating for some and
this is particularly true if you consider yourself to be out of shape. Negative
body image is a huge deterrent to beginning an exercise program and the irony
is these are the people who need it the most. If you do not have the
experience, I recommend a certified personal trainer so that you are confident
you are receiving proper instruction. You may also use the myriad of videos
posted all over the web. Problem with this method is you do not know the
background or experience of the person posting the information.
So if you are just starting to exercise and need
information to begin. I am posting exercises you will be able to do at home
with minimal equipment and time. Granted it will not turn you into a world
class body builder but it will improve your health, body image. As with
anything else being versatile is essential to overcoming barriers such as
travel, work and weather. The exercises posted here will be simple things you
may do at home, at the office or at the hotel.
So before we
start, especially if you have not been very active I recommend:
1.
Schedule a check up with your doctor to make sure your physical
condition will tolerate a moderate exercise routine and won’t exacerbate
existing problems.
2.
Start drinking plenty of water daily. I recommend you do this whether or
not you are beginning an exercise routine. Your body needs water to function
properly and rid itself of the toxins we ingest and absorb every day. Remember
if you are thirsty you are already in the first stages of dehydration.
3.
Wear comfortable clothing that is loose and allows you to move easily
without restrictions.
4.
Warm up the muscles you will be training during your routine. This can
be accomplished by walking, moving your arms in a circular motion, jumping
jacks, sitting and standing repeatedly, or using a jump rope. Blood flow to the
muscles is important and movement increases blood flow.
5.
Stretch your muscles without straining them. Touching your toes, flexing
your neck, reaching for the ceiling, bending at the waist, holding one bent leg
in your hand behind you and pushing your leg against your hand, are all good
ways to stretch your muscles without strain and injury. If you feel pain rather
than just discomfort stop.
Gathering Your
Equipment
1.
You will need two equally weighted objects such as small weights, water
bottles, canned goods, bricks, or anything else that you are able to hold in
your hands comfortably.
2.
2 sturdy chairs that are able to support your weight without moving or
collapsing.
3.
One strong bath towel
4.
2 tennis balls
5.
One stretch band
6.
One exercise ball
7.
Pillow
*Note these items may be easily stored without changing the dynamics of the room by hogging up much space.
Strength
Exercises
Bicep Curls for
the front of the arm above the elbow
1.
While seated in your chair, feet on the floor and palms of hands facing forward.
2.
Take your 2 equally weighted items and allow your arms to full extend
towards the floor.
3.
With your elbows remaining in the same position by your side slowly raise
the weight toward your shoulder and squeeze the bicep muscle when you can go no
further.
4.
Slowly lower the weight to the starting position.
5.
Repeat 12 15 x’s = 1 set
6.
Do 3-5 sets for each arm
·
You may do one arm at a time alternating arms with each repetition.
Triceps Extension
for back of arm above the elbow
1.
Seated at the edge of the chair, lean forward so your arms have room to
move.
2.
Take 1 weighted item in each hand with elbows at the sides of your hips
3.
Without moving your elbows from the hips slowly raise the weights behind
you as high as possible without locking the elbow joint and squeeze the muscle.
4.
Slowly lower the weights back towards the floor
5.
Repeat 12 -15 x’s= 1 set
6.
Do 3-5 sets
One arm bicep concentration
curls
1.
Seated at the edge of the chair, spread your feet out wide and lean
forward
2.
Take 1 weighted item place the back of your arm against your inner thigh
and let your arm extend towards the floor without touching it.
3.
With your palm facing forward slowly raise your arm, bending at the
elbow towards your torso, and squeeze the muscle tight.
4.
Slowly lower your arm back
towards the floor.
5.
Repeat 12 – 15 x’s = 1 set
6.
Do 3 – 5 sets with each arm
Over head extensions
1.
Sit firmly in your chair, feet about shoulders width apart, and pick up
one of your weighted items.
2.
Lift your arm above your head and use the opposite hand to support the
weighted arm by placing it just below the crook in your elbow.
3.
Allow your arm to bend at the elbow and slowly lower the weight towards
your shoulder without touching it.
4.
Slowly raise the weight back to the original position above your head.
5.
Repeat 12 – 15 x’s = 1 set
6.
Do 3 – 5 sets with each arm.
Seated bent over rows
for the back
1.
Sit firmly in your chair feet together and lean forward until your chest
is as close to your knees as you can and still remain balanced.
2.
Pick up your weighted item and with palms facing behind you close to the
floor.
3.
Slowly raise the weight bending at the elbow align with your shoulder
until your arms reach a ninety degree angle.
4.
Slowly lower the weight back towards the floor as close as possible
without touching it.
5.
Repeat 12 – 15 x’s
6.
Do 3 -5 sets.
Underhand bent
over seated rows for the back
1.
Sit firmly in your chair feet together and lean forward until your chest
is as close to your knees as you can and still remain balanced.
2.
Pick up your weighted item and with palms facing forward close to the
floor.
3.
Slowly raise the weight bending at the elbow align with your shoulder
until your arms reach a ninety degree angle.
4.
Slowly lower the weight back towards the floor as close as possible
without touching it.
5.
Repeat 12 – 15 x’s = 1 set
6.
Do 3 – 5 sets.
Here is another great muscle building, fat burning
workout for you when you can get to the gym. Like the others it is inexpensive
and easy to follow. I hope you do it and enjoy on those days you are stuck in
the house or traveling from one hotel to another.
Get Up Get Moving cause…….
No comments:
Post a Comment