You may have seen wedges at a gym. See my prior two posts. Lie down on a wedge with your head on the lower level of a "wedge". You may want to use a towel so you won't be on the floor. Use a medicine ball or bar at a weight that works you out, yet you are able to do. With your head, neck and back aligned in a straight fashion, holding the medicine ball or bar with arms straight over your head, come up for a sit up until your chest is about half a foot from your knees. Repeat for four sets of ten repetitions. If you are a beginner with this exercise, hold the medicine ball or bar with bent arms between your ribcage and your belly button.
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.
Thursday, April 30, 2009
Friday, April 24, 2009
Body Plank - Abdominal Exercises
This is used in Pilates classes. Face down and support yourself on your forearms and knees. Keep your head, neck and back aligned. Now lift your knees off the floor and go onto the toes and balls of your feet. Keep your head, neck and back aligned.
1. Lift your right leg out, toes pointed, until it is 90 degrees with your left leg, which is at the starting position. Bring the right leg back with the foot flexed. This worked out your abdominal muscles mostly, and also back muscles, right leg muscles and right calf. Repeat with the left leg. Do four sets of ten repetitions of each leg.
2. Begin at the same starting position. Lift your right leg, with the knee bent at 90 degrees, so that the knee and hips are on the same level. Lift the right leg two inches (pulse)two times. Repeat with the left leg. Point your foot for the first pulse and flex your foot for the second pulse. This works out the same muscles, including your gluteus minmus and gluteus maximus. Repeat with the left leg. Do four sets of ten repetitions of each 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.
1. Lift your right leg out, toes pointed, until it is 90 degrees with your left leg, which is at the starting position. Bring the right leg back with the foot flexed. This worked out your abdominal muscles mostly, and also back muscles, right leg muscles and right calf. Repeat with the left leg. Do four sets of ten repetitions of each leg.
2. Begin at the same starting position. Lift your right leg, with the knee bent at 90 degrees, so that the knee and hips are on the same level. Lift the right leg two inches (pulse)two times. Repeat with the left leg. Point your foot for the first pulse and flex your foot for the second pulse. This works out the same muscles, including your gluteus minmus and gluteus maximus. Repeat with the left leg. Do four sets of ten repetitions of each 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.
Saturday, April 11, 2009
Web site with Health Information and Supplements
I do not take supplements and believe that if one eats a well-balanced diet and exercises regularly, one does not need them. Exceptions can occur at different points in one's life, or if one is pregnant, sick or a senior.
I heard of a Website www.oxlabs.com with lots of health information, including blogs and discussion boards by experts on nutrition and exercise, and nutritional supplements. The creator Rick Mancini of Huntington, New York, says that, "Since 1994, the FDA regulates the manufacture, health claims and labeling of nutritional supplement products. The manufacturer that I work with is one of the most reputable in the country, and meets or exceeds all FDA regulations and guidelines. Along with the nationally recognized nutritionists that I work with, I research the clinical studies behind the nutritisuiticals in my formulas, and the institutions that did the studies. I also get a detailed Certificate of Analysis of everything that I have made. I have an engineering background and an extensive knowledge of manufacturing standards and research. I check these things out very thoroughly."
This sounds good. Check it out.
Disclaimer: I am not involved with this Web site, or read the information, and I do not take or endorse the supplements here. Always consult a physician before taking any nutritional supplements.
I heard of a Website www.oxlabs.com with lots of health information, including blogs and discussion boards by experts on nutrition and exercise, and nutritional supplements. The creator Rick Mancini of Huntington, New York, says that, "Since 1994, the FDA regulates the manufacture, health claims and labeling of nutritional supplement products. The manufacturer that I work with is one of the most reputable in the country, and meets or exceeds all FDA regulations and guidelines. Along with the nationally recognized nutritionists that I work with, I research the clinical studies behind the nutritisuiticals in my formulas, and the institutions that did the studies. I also get a detailed Certificate of Analysis of everything that I have made. I have an engineering background and an extensive knowledge of manufacturing standards and research. I check these things out very thoroughly."
This sounds good. Check it out.
Disclaimer: I am not involved with this Web site, or read the information, and I do not take or endorse the supplements here. Always consult a physician before taking any nutritional supplements.
Some Self-Defense Moves
I attended a free self-defense class.
Here are some tips:
1. Always protect your head with your arms.
2. Stand with one leg in front of the other, knees slightly bent, for strength and balance.
3. Practice standing on one leg in this stance to prepare to kick.
4. Kick the side of the knees.
5. Kick the shins if you have steel-toe boots.
6. Step on the feet. This hurts and immobilizes the other person.
7. Your finders are delicate. That is why boxers wear boxing gloves.
8. A fist with the thumb on the side versus inside your fingers is safer.
9. If someone punches you in the stomach, tighten your abdominal muscles.
10.if someone grabs your wrist, move it, down and up again to vary its width. Use your body weight where the person's free arm is and put your body weight against the arm that is grabbing you. You can hit their unprotected side. Take them off balance by squatting.
11. If someone is coming from behind you and puts you in a headlock, lower your shoulder and knee on the side where they are and drop. They will go almost over you to the side. you can hit them on the floor or run.
12. You can poke eyes, pull ear, punch the nose above on, or below it, hit under the nose and above the mouth, or hit at the temples.
13. Punch the unprotected side, especially the right where the liver is or the lower back where the kidneys are.
14.Yelling can shock the opponent.
15. When you run from someone, do so from the direction from which their back is turned.
Disclaimer: I am not a professional fighter or self-defense instructor. Do your own research and practice. Take classes from professionals.
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.
Here are some tips:
1. Always protect your head with your arms.
2. Stand with one leg in front of the other, knees slightly bent, for strength and balance.
3. Practice standing on one leg in this stance to prepare to kick.
4. Kick the side of the knees.
5. Kick the shins if you have steel-toe boots.
6. Step on the feet. This hurts and immobilizes the other person.
7. Your finders are delicate. That is why boxers wear boxing gloves.
8. A fist with the thumb on the side versus inside your fingers is safer.
9. If someone punches you in the stomach, tighten your abdominal muscles.
10.if someone grabs your wrist, move it, down and up again to vary its width. Use your body weight where the person's free arm is and put your body weight against the arm that is grabbing you. You can hit their unprotected side. Take them off balance by squatting.
11. If someone is coming from behind you and puts you in a headlock, lower your shoulder and knee on the side where they are and drop. They will go almost over you to the side. you can hit them on the floor or run.
12. You can poke eyes, pull ear, punch the nose above on, or below it, hit under the nose and above the mouth, or hit at the temples.
13. Punch the unprotected side, especially the right where the liver is or the lower back where the kidneys are.
14.Yelling can shock the opponent.
15. When you run from someone, do so from the direction from which their back is turned.
Disclaimer: I am not a professional fighter or self-defense instructor. Do your own research and practice. Take classes from professionals.
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.
Hamstrings and Couch
If you have a strong couch, and are fit and confident, try this.
Secure the back of your ankles under the couch. Keep your head, neck and back straight. put your hands behind your head with elbows open. Lower your body one to two feet and return. Primary muscles used are your hamstrings. Stabilizer secondary muscles used are your abdominal muscles. Do this for four 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.
Secure the back of your ankles under the couch. Keep your head, neck and back straight. put your hands behind your head with elbows open. Lower your body one to two feet and return. Primary muscles used are your hamstrings. Stabilizer secondary muscles used are your abdominal muscles. Do this for four 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.
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