Tuesday, January 29, 2008

What You Can Do in Ten Minutes: Plan V

For arms: Use free weights for shoulders. Stand with legs shoulder-width apart, hold the free weights with your elbows at 90 degrees to your shoulders and with your palms facing forward and raise the weights slowly and simultaneously straight up without locking your elbows. Exhale when you lift your arms and inhale when you lower your arms. Do four sets of ten repetitions.

For abdominal muscles: Do four sets of ten repetition of leg lifts. Inhale when you bring your legs up and inhale when you lower them.

For legs: Jog in place for five minutes. Lift your knees to your hips.

For gluteus maximus: Go on your knees with you palms facing down, arms right under your shoulders. Look down and keep your spine straight. Your knees will be 90 degrees to your hips. Lift your right leg so your knee is at hip level. From this position lift the leg up two inches. Do four sets of ten repetitions. Repeat for the left leg.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.

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