Anyplace 2
Good Afternoon Everyone,
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.
Safety
Tips Before We Start:
1.
Breathe regularly during the exercises. Inhale
prior to lifting and exhale during the resistance motion of the exercise.
Simply put exhale on the way up (positive) and inhale on the way down
(negative).
2.
Control the weight using smooth steady slow
motions rather rapidly jerking the weight up and down using gravity and
momentum rather than your muscles.
3.
Do not lock your joints, particularly your
elbows and knees. Keep them slightly bent throughout each motion.
4.
Always contract your abdomen throughout each
motion in order to support your back.
5.
You will fell some discomfort, (burning
sensation as the muscles heat up and lactic acid increases. This is a natural
byproduct of exercise. However if you feel pain stop and apply ice to the
affected area.)
Strength
and Balance (You
may add ankle or hand weights for desired resistance depending on the motion)
Leg Curl for Hamstring and Gluteus
1. Stand
behind your chair with your feet shoulder width apart, and an arm’s length from
the chair.
2. Tighten
your abdomen and with one hand take a firm grip of the chair to balance your
weight.
3. Slowly
raise the heel of the opposite leg while allowing the knee to bend, towards the
bottom of your back as high as possible.
4. Lower
your leg slowly to the floor
5. Repeat
12-15 = 1 set
6. Do
the opposite leg
7. Do 3
-5 sets
Back
Leg Raises for Hips and Gluteus
1. Stand
behind your chair with your feet shoulder width apart, and an arm’s length from
the chair.
2. Tighten
your abdomen and with one hand take a firm grip of the chair to balance your
weight.
3. Slowly
raise the heel of the opposite leg without allowing the knee to bend, towards
the bottom of your back as high as possible.
4. Lower
your leg slowly to the floor
5. Repeat
12-15 = 1 set
6. Do
the opposite leg
7. Do 3
-5 sets for each leg
Side
Leg Raises
1. Stand
behind your chair with your feet shoulder width apart, and an arm’s length from
the chair.
2. Tighten
your abdomen and with one hand take a firm grip of the chair to balance your
weight.
3. Slowly
raise the heel of the opposite leg without allowing the knee to bend, away from
your body as high as possible
4. Lower
your leg slowly to the floor
5. Repeat
12-15 = 1 set
6. Do
the opposite leg
7. Do 3
-5 sets for each leg
Calf
Raises for the Calf
1. Stand
behind your chair with your feet shoulder width apart, and an arm’s length from
the chair.
2. Tighten
your abdomen and with one hand take a firm grip of the chair to balance your
weight.
3. Slowly
raise the heels of your feet off of the floor as high as possible
4. Lower
your heels slowly to the floor
5. Repeat
12-15 = 1 set
6. Do
the opposite leg
7. Do 3
-5 sets
Note: Once you feel
more confident you may do this one leg at a time, and/or without holding on and
eventually holding weights.
Lunges
for the Quadriceps (Upper front leg)
1. Stand
behind your chair facing the side of the chair with your feet about a foot
apart.
2. Tighten
your abdomen and take firm grip with the hand closes to the chair for balance.
3. Take
a step forward and lower the knee closest to the chair down towards the pillow
as far as you are able to go.
4. Maintaining
your grip on your chair rise back to a standing position.
5. Repeat
12 – 15 = 1 set
6. Do 3
-5 sets for each leg.
Note: Once you feel
more confident you may do this one leg at a time, and/or without holding on and
eventually holding weights
Squats
for Hamstring, Gluteus, Quadriceps, Hips
1. Place
your chairs in line facing forward so that when sitting in back chair you are
able to reach the back of the forward chair without leaning forward.
2. Stand
between the 2 chairs with 2 hands on the back of the chair in front.
3. Bend
your legs at the knees and slow lower to
a seated position on the edge of the chair behind you.
4. Slowly
rise to a standing position.
5. Repeat
12 -15 = 1 set
6. Do 3
-5 sets.
Leg
Raises for the Quadriceps
1. Sit
in your chair facing forward and holding on to the sides of the seat for
balance.
2. Slowly
raise one leg up as high as possible without locking the knee
3. Slowly
lower your foot almost to the floor without touching it.
4. Repeat
12 -15 = 1 set
5. Do 3
-5 sets for each leg.
Get Up Get Moving cause.........
CHIT CHAT WON'T BURN FAT
