Lie on your back on the floor. Keep your body relaxed, and your head and spinal chord aligned. Clasp your hands behind your right thigh and pull it towards your chest slowly. The motion should take about five seconds. Keep the opposite leg flat on the surface of the table. Maintain the position for 10 seconds. Switch legs and repeat for 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.
Tuesday, September 09, 2008
Lower Back: Roll Your Hips
Lie on your back on the floor using your lower abdominal muscles to keep your lower back on the floor. Bend your knees at 90 degrees and keep your feet flat on the table. Cross your arms over your chest. Turn your head and trunk to the right as you turn both knees to the left. Allow your knees to relax and go down without forcing them. Bring knees back up, and head to center. Reverse directions. Do five sets of ten repetitions for each side.
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.
Lower Back: Pelvic Lift
Lie on your back on the floor. Bend your knees 90 degrees, and place your feet flat on the floor. You can cross your arms over your chest or keep them relaxed, not working, on your sides on the floor. Tilt your pelvis and push your lower back to the floor. Then slowly lift your buttocks off the floor as far as possible without straining. Hold for five seconds. Lower your buttocks to the floor. Breathe regularly.
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.
Lower Back: Floor Contractions
Lie on your back on the floor with your abdominal muscles pressing down on your lower back. Place your feet flat on the surface with your legs extended and toes pointed. Maintain your pelvic tilt for the curl up exercises.
Exhale and contract from deep inside, using your emotions to guide you. Slowly reach your arms in front of you as much as possible, curling your trunk. Your head follows last. Keep your neck straight with your back. Go up for four seconds and lower to starting position for four seconds. Repeat for two sets of ten repetitions.
Confidence and core strength increases.
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.
Exhale and contract from deep inside, using your emotions to guide you. Slowly reach your arms in front of you as much as possible, curling your trunk. Your head follows last. Keep your neck straight with your back. Go up for four seconds and lower to starting position for four seconds. Repeat for two sets of ten repetitions.
Confidence and core strength increases.
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.
Lower Back: Relax Your Back with Full Back Release
This exercise is even more relaxing than the previous one. Sit in a chair with your feet flat on the floor. Keep your head aligned with your back and hips. Relax your shoulders. Distributed your weight evenly between your buttocks and your feet.
Curl your neck, upper back and low back slowly forward, allowing your hands to reach the floor so your palms are touching the floor. Hold for five seconds. Straighten up slowly, one vertebrae at a time, until you bring your head up last. Return to the starting position, and repeat ten times. Each time you do this exercise, you can add a second and five 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.
Curl your neck, upper back and low back slowly forward, allowing your hands to reach the floor so your palms are touching the floor. Hold for five seconds. Straighten up slowly, one vertebrae at a time, until you bring your head up last. Return to the starting position, and repeat ten times. Each time you do this exercise, you can add a second and five 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.
Lower Back: Arm Lifts
This is a relaxing exercise that will have results for your whole back. Lie on your belly on a mat. Keep your nose to the floor, with your head aligned with your back and hips. Stretch your arms over head and slightly out to the side. Keep your thumb pointed upward. Bring this arm down and repeat the motion with the other arm. Raise and lower your arm slowly. Lift one arm, with your hand positioned so that the thumb points upward. Keep the rest of your body relaxed. 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.
Lower Back: Press Up
Lie on your belly on a mat. Bend your elbows and place your hands palms down under your shoulders. Straighten your arms, raising your upper trunk off the floor. Your pelvis is against the mat, allowing your lower back to arch. Hold for ten seconds. Return to starting position and repeat for 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.
Monday, September 08, 2008
Lower Back: Wag Your Tail
This is the beginning of a series of lower back exercises, a part of the body often neglected. It is especially important to make sure your lower back is strong when you work out your abdominal muscles, so that the front and back of your waist, and back are balanced.
Kneel on a mat and assume the "all-fours" , with knees at 90 degrees. Keep your head in a neutral position, aligned with your back and hips. Look down at the floor.
Keep your shoulders still, and move your right hip toward your right shoulder as far as you can. Slowly return to the starting position then move your left hip toward your left shoulder as far as you can go. Do five sets of ten repetitions on each side. Now, starting at the neutral position, move your hip up, curving your back in a convex way and then down, curving you back in a concave way. Do five sets of ten repetitions on each side.
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.
Kneel on a mat and assume the "all-fours" , with knees at 90 degrees. Keep your head in a neutral position, aligned with your back and hips. Look down at the floor.
Keep your shoulders still, and move your right hip toward your right shoulder as far as you can. Slowly return to the starting position then move your left hip toward your left shoulder as far as you can go. Do five sets of ten repetitions on each side. Now, starting at the neutral position, move your hip up, curving your back in a convex way and then down, curving you back in a concave way. Do five sets of ten repetitions on each side.
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.
Saturday, September 06, 2008
Smith Single Leg Split Squat
Preparation
Place a bench or platform behind the smith bar. With the bar at upper chest height, position the bar on the back of the shoulders and grasp it on the sides. Extend one leg back and place top of foot on bench. The other front should be flat on the floor under your shoulder and hip. Do not place your knee in front of your toes. Disengage the bar and start squats with one leg in a normal position and one on the bench or platform.
Execution:
Lower the body by flexing the knee and hip of the front leg until the knee of the rear leg is almost in contact with floor, so that the front knee is at 90 degrees and the back knee is almost at 90 degrees. Return to the original standing position. Do four sets of ten repetitions, and repeat with the other leg in the front.
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.
Place a bench or platform behind the smith bar. With the bar at upper chest height, position the bar on the back of the shoulders and grasp it on the sides. Extend one leg back and place top of foot on bench. The other front should be flat on the floor under your shoulder and hip. Do not place your knee in front of your toes. Disengage the bar and start squats with one leg in a normal position and one on the bench or platform.
Execution:
Lower the body by flexing the knee and hip of the front leg until the knee of the rear leg is almost in contact with floor, so that the front knee is at 90 degrees and the back knee is almost at 90 degrees. Return to the original standing position. Do four sets of ten repetitions, and repeat with the other leg in the front.
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.
Step Up
You will step up to a platform and step back down. Stand with legs shoulder width apart and dumbbells grasped to sides facing the side of a bench.
Execution
Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of the second leg on the bench. Step down with second leg by flexing the hip and the knee of the first leg. Return to original standing position by placing foot of first leg to floor. Do four sets of ten repetitions for each leg stepping up first.
Stepping a distance from the platform emphasizes the gluteus maximus, and stepping close to the bench emphasizes the quadriceps.
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.
Execution
Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of the second leg on the bench. Step down with second leg by flexing the hip and the knee of the first leg. Return to original standing position by placing foot of first leg to floor. Do four sets of ten repetitions for each leg stepping up first.
Stepping a distance from the platform emphasizes the gluteus maximus, and stepping close to the bench emphasizes the quadriceps.
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.
Rear Lunge
This is a great lunge variation and places emphasis on your gluteus muscles! Place one or two platforms, at least four inches above the ground. Stand with legs shoulder width apart.
Execution:
Extend one leg back on forefoot until both knees are bent at 90 degrees. Extend the hip and knee of the forward leg to return to the original standing position. Repeat by alternating the rear lunge with the opposite leg.
Do five sets of ten repetitions. Then you may need bed rest!
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.
Execution:
Extend one leg back on forefoot until both knees are bent at 90 degrees. Extend the hip and knee of the forward leg to return to the original standing position. Repeat by alternating the rear lunge with the opposite leg.
Do five sets of ten repetitions. Then you may need bed rest!
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
Back Variation
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.
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.
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.
Thursday, July 24, 2008
Three Types of Skeletal Muscle Contraction
Skeletal muscle contractions can be concentric or positive, eccentric or negative or isometric. Many skeletal muscle contraction involve muscle fibers shortening, as described in the previous card. Eccentric muscle contractions involve the lengthening of muscle fibers. Individual muscle fibers contract, but the resistance is greater than the force generated, and the muscle lengthens.
During isometric muscle contraction, individual fibers contract, but there is no muscle fiber length change. Usually the pressure exerted by the muscle is equal to the pressure exerted by an outside mass such as another person or a wall.
For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!
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.
During isometric muscle contraction, individual fibers contract, but there is no muscle fiber length change. Usually the pressure exerted by the muscle is equal to the pressure exerted by an outside mass such as another person or a wall.
For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!
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.
Sliding Filament Theory of Muscle Contraction
Adenosince triphosphate is needed for energy near the actin and myosin muscle fiber filaments. When a nervous impulse comes from the brain or spinal chord, myosin projections called myosin heads attach to actin and form an actinomyosin cross bridge, pulling the attached actin filament. The actin slides to the center of the sarcomere. When the attached actin filament The sacromeres shorten together. The length of the muscle fiber decreases. The muscle fiber length decreases during contraction because the muscle fibers shorten in length.
For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!
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.
For the past several blog posts, I have not created exercise programs. Look to past posts or search by muscle group, and you will find them!
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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