Do five sets of ten repetitions of back deltoid press.
Do the back row with a twist for the obliques. At the end of each repetition, turn right, then turn left after the next repetition, and so forth. Do five sets of ten repetitions.
Do the latissimus dorsi machine. Do five sets of ten repetitions.
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.
Sunday, August 31, 2008
Arm Dancing
Chest Variation
Do the incline chest machine where the bars can squeeze together. Most gyms should have this modern equipment. Do five sets of ten repetitions.
Do the bench press machine with weights that give you a workout yet not too much pain. See the first bench press blog.
Throw around a medicine all with a friend. Again, the weight of the medicine ball should give you a workout but not hurt you. If you do not have anyone at the moment, push the medicine ball in and out from an inch in front of your chest until your arms are extended but elbows are not locked. Do this with arms at shoulder length.
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.
Do the incline chest machine where the bars can squeeze together. Most gyms should have this modern equipment. Do five sets of ten repetitions.
Do the bench press machine with weights that give you a workout yet not too much pain. See the first bench press blog.
Throw around a medicine all with a friend. Again, the weight of the medicine ball should give you a workout but not hurt you. If you do not have anyone at the moment, push the medicine ball in and out from an inch in front of your chest until your arms are extended but elbows are not locked. Do this with arms at shoulder length.
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.
Arm Dancing
Stand with legs shoulder width apart, knees slightly bent. Here are some exercises that do not involve weights ad which will tone your arms in a fun way. Bring your arms to shoulder level. Extend them outward and forward. Do five sets of ten repetitions. Do the same out on each side. Do the same over your head. Never lock your elbows.
Now involve your oblique muscles. Twist your waist so that you do the same with your arms diagonally. Do five sets of ten repetitions for each arm being forward diagonally first. Now leap across the floor using opposite arms and legs. This all can be a warm up routine.
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.
Now involve your oblique muscles. Twist your waist so that you do the same with your arms diagonally. Do five sets of ten repetitions for each arm being forward diagonally first. Now leap across the floor using opposite arms and legs. This all can be a warm up routine.
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.
Tuesday, August 26, 2008
Leaps Across the Floor
Here are some dance moves to do across the floor. These wıll test your balance and leg muscles.
1. Use alternate arms and legs. When your rıght leg ıs forward, your left arm ıs forward. When your left leg ıs forward, your rıght arm ıs forward. Stretch your rıght leg forward at a 90 degree angle. Your left arm ıs forward and straıght at shoulder level and your rıght arm ıs back and straıght as shoulder level. Now do the same wıth your left leg at a 90 degree angle and alternate arm adn go across the floor. Go across the floor the other way, startıng wıth your left leg and rıght arm. Do not lock your elbows and knees. Keep your head up and your back as straıght as possıble. Poınt the back leg.
2. Leap across the floor. Start wıth your rıght leg and left arm forward. Arms are ın teh same posıtıon as ın 1. Now go across the floor the other way startıng wıth your left leg. Go across the floor the other way, startıng wıth your left leg and rıght arm. Do not lock your elbows and knees. Keep your head up and your back as straıght as possıble. Toes are poınted.
3. Leap wıth your rıght leg, toes poınted and knee to top thıgh level. Poınt the lower straıght leg. The rıght arm ıs bent 90 degrees at shoulder level and the left arm ıs out to the sıde at shoudler level. Now reverse arms and legs. Go across the floor the other way startıng wıth yoru left leg bent. Do not lock your elbows and knees. Keep your head up and your back as straıght as possıble.
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.
1. Use alternate arms and legs. When your rıght leg ıs forward, your left arm ıs forward. When your left leg ıs forward, your rıght arm ıs forward. Stretch your rıght leg forward at a 90 degree angle. Your left arm ıs forward and straıght at shoulder level and your rıght arm ıs back and straıght as shoulder level. Now do the same wıth your left leg at a 90 degree angle and alternate arm adn go across the floor. Go across the floor the other way, startıng wıth your left leg and rıght arm. Do not lock your elbows and knees. Keep your head up and your back as straıght as possıble. Poınt the back leg.
2. Leap across the floor. Start wıth your rıght leg and left arm forward. Arms are ın teh same posıtıon as ın 1. Now go across the floor the other way startıng wıth your left leg. Go across the floor the other way, startıng wıth your left leg and rıght arm. Do not lock your elbows and knees. Keep your head up and your back as straıght as possıble. Toes are poınted.
3. Leap wıth your rıght leg, toes poınted and knee to top thıgh level. Poınt the lower straıght leg. The rıght arm ıs bent 90 degrees at shoulder level and the left arm ıs out to the sıde at shoudler level. Now reverse arms and legs. Go across the floor the other way startıng wıth yoru left leg bent. Do not lock your elbows and knees. Keep your head up and your back as straıght as possıble.
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.
Saturday, August 23, 2008
Martha Graham Contraction
For two summers, I have taken the Martha Graham modern dance class intensive. I have enjoyed it greatly. An earmark move for her, used as a warm-up in all of her classes, is the contraction.
Sit down on the floor with the soles of your feet touching each other. Place the palms of your hands on your ankles. Start a contraction from deep inside your lower abdominal muscles. Let it travel up your midsection until your clavicle seems to bend in two, with an indentation in the middle. Keep your spinal cord as straight as possible and have your head be in a higher position than it was at the beginning of themove.
The release starts from your lower abdominal muscles and lower back. Let it move up your spinal column. Take it until your posiiton is the same as it was when you began, or go further until your face and heart chakra - chest point to the ceiling. Release
Doing all of this is difficult and takes years of practice. It has you connect with deep emotions and release them for new beginnings.
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.
Sit down on the floor with the soles of your feet touching each other. Place the palms of your hands on your ankles. Start a contraction from deep inside your lower abdominal muscles. Let it travel up your midsection until your clavicle seems to bend in two, with an indentation in the middle. Keep your spinal cord as straight as possible and have your head be in a higher position than it was at the beginning of themove.
The release starts from your lower abdominal muscles and lower back. Let it move up your spinal column. Take it until your posiiton is the same as it was when you began, or go further until your face and heart chakra - chest point to the ceiling. Release
Doing all of this is difficult and takes years of practice. It has you connect with deep emotions and release them for new beginnings.
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.
Combination Moves: Balance and Legs
Stand with legs shoulder-width apart and knees slightly bent. Lift your right leg as high as possible. Your foot can be pointed or flexed. Bring it back to starting position. Now lift it to the right. Bring it back to starting position. Now lift it to the back. Do five sets of five repetitions. After a few weeks, do five sets of ten repetitions. Repeat for the left leg. This dance moves test and improve your balance, hip flexibility, and leg strength and tone.
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.
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.
Combination Moves: Chest, Obliques and Lower Back
Take a free weight in each hand. Make sure it gives you a good workout and you can complete a full range of motion. Stand with legs shoulder-width apart and knees slightly bent. Hold your arms a shoulder level. Push your arms out without locking your elbows and bring the free weights back to one inch before your chest. Twist to the right and then to the left. Come back to center and bend down from the waist, keeping your back as straight as possible. Go back to the starting position. It is best to hold the free weights with palms facing toward you so as not to worry about varying the position. Do five sets of five repetitions. After a few weeks, do five sets of ten repetitions.
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.
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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