Greater physical fitness within grasp anyone willing exercise regularly. And what really know about exercise?
It isn’t question jogging being good bad, tennis being better than badminton. What clear that any physical activity any exertion increases your potential physical ability. And that’s what exercise about. doesn’t matter whether you run faster, swim harder weights than the next man, woman child. does matter, any age, you find effort run length bus stop,to climb the stairs the deck, even ease yourself
of sitting position Once you’ve managed over the hurdle thinking that exercise burdensome chore, are beginning enjoy and count the blessings your increased fitness, you’re ready specific exercise routine. The ideal programme should progress and exercise body every way, which means that the programme should include exercises three different types: suppleness strength; stamina and lung exercises).
Mobility exercises persuade the major joints and muscles move through their complete range movement. Eventually, you progress, you will find that you can turn, stretch, twist every direction with greater freedom and grace.
Male female, old young, we need certain amount muscle strength that can lift, pull, push carry heavy objects when necessary. Strength developed exercising the limbs and trunk against resistance. Stamina dependent the efficiency the heart and lungs. To exercise these organs we have increase oxygen
requirements the body and this most easily done exercising the legs, arms and trunk. This where running, jogging and ball games come and this where many people worry about the possibility heart attack. generally advised that one over fifty, overweight with history
heart disease should start any kind exercise programme without consulting doctor. Some are two stages: beginners and advanced. That way you can learn exercise efficiently and then develop full potential. Do not be hurry progress wait until you can do the full number repetitions comfortably the first level.
TOE TOUCH FOR BEGINNERS:
Stand erect, feet slightly apart, hands over head. Bend forward from waist to touch toes with fingertips. Keep knees straight even if you can’t reach toes at first. Return to standing position before repeating. Begin with 20, gradually speed up to 40
TOE TOUCH, ADVANCED PLAN:
Stand erect, feet about 40 cm (16 inches) apart, toes pointed out, arms extended straight out from shoulders. Keep arms straight and bend from waist to.touch left foot with right hand. Do not bend knees. Return to starting position, then repeat on other side, touching right foot with left hand. Begin with 15, gradually increase to 25.
BENDS FOR BEGINNERS:
Stand erect, feet about 30 cm (12 inches) apart, hands clasped together over head. Bend from the waist to right side, keeping back straight and arms extended. Return to starting position, then bend to other side. Continue, alternating sides. Begin with 10 on each side, increase to 20.
Stand erect, feet 30 cm (12 inches) apart, arms extended. Bend right arm over head, dropping left arm to side. Keep back straight and bend from waist. Slide left arm down leg as far as possible. Return to start and repeat on other side. Begin with 10 cache side, increase to 20.
Stand erect, feet together, arms forward, Rise upon toes, then slowly bend knees. Keep back straight and arms extended. Return to start at same speed. Begin with 10, work up to 20
ARM SWING FOR BEGINNERS:
Stand erect, feet together, arms extended in front with hands about waist level. Swing arms around and as far back as they will go, then swing forward to starting position. Begin with 25, gradually increasing speed to 50.
ARM SWING, ADVANCED PLAN:
Stand erect, feet together, arms extended straight forward at shoulder level. Keeping arms straight, swing them around and as far back as they will go Keep arms at shoulder level and swing back to starting position Begin with 40, increase to 60.
Lie flat on back, legs together, arms extended from shoulders, palms down. Keep legs together and tuck up close to chest. Keeping knees together and shoulders on floor, roll over to left side until left leg is flat on floor. Keeping legs tucked up, roll back until right leg is flat on floor. Begin by touching each leg to the floor 10 times, work up to 25 each side.
SIT-UPS FOR BEGINNERS:
Lie on back, legs straight and together, arms extended over head. Keep legs in position, back as straight as possible and move to a sitting position. Bend from the waist to touch toes with hands. Return at same speed to starting position. Begin with 10, work up to 25.
SIT-UPS, ADVANCED PLAN:
Lie on back, legs straight and together hands clasped behind hoad. Keep legs in position, back s straight as possible and move to sitting position. Bend forward with head down. Retum at same speed to starting position. Hold abdomen in throughout. Start with 20, work up to 35.
Stand erect, feet together, left hand on wall for support, right hand at side. Keeping back and legs straight, swing right leg up, then downand bac Point toes and reach as high a possible. Swing 10 times. Reverse position and repeat with left leg. Work up to 20.
Lie on side, legs straight, head on extended lower arm. Use other arm for balance. Keeping legs straight, raise upper leg until perpen dicular to floor, then lower to start position. Begin with 10 each leg, work up to 20
RUNNING ON SPOT:
Stand erect, feet together, hands on hips Run on spot, raising knees high and increasing speed as you go,
PUSH-UPS FOR BEGINNERS:
Lie face down, legs together, forearms along floor with elbows directly under shoulders. Raise body from the floor by straightening back. Balance on toes and elbows. Lower body back to floor and repeat without resting in between. Begin with 5, gradually work up to 15.
PUSH-UPS, ADVANCED PLAN:
Lie face down, legs straight and together, hands flat and pointing forward directly under shoulders. Push body up from hands and toes until arms are fully extended. Keep body and legs in straight line and lower by bending elbows. Touch chest to floor and repeat without resting. Begin with 3, gradually work up to 10
Eliminating Figure Faults
The exercises on the following pages are designed to correct common figure problems in 10 areas of the body:
Exercise will strengthen the muscles which support your bust. It won’t add much to the size, but it will firm and uplift, giving you a prettier contour. The same exercises will also make your bust seem larger by correcting shoulder slump.
The muscles in the upper arms are among the most neglected in a woman’s body. Exercise is essential to prevent and correct flabbiness.
Exercise combined with good posture will quickly flatten and firm this area while increasing its flexibility. Waistline: Exercise works wonders in whittling away excess inches in this crucial area.
The key to a flat tummy is strong abdominal muscles, which are readily attained with persistent exercise.Bottom: Exercise reduces the fat in this area and strengthens the muscles which control firmness.
There are many exercises which will reduce and firm the flesh in this area, even without loss of weight.
Persistent exercise will turn flabbiness into firmness while slowly whittling off an inch or two.
The same exercises that slim down heavy calves will also add pretty curves to thin ones.
Exercise cannot perform miracles but it can trim as much as 2-3 cm (1 inch) off your ankles. It also tones and strengthens the muscles.
Stand erect, feet together, arms at sides. Hold weights in each hand (such as full soft drink bottles or polythene containers of salt or vinegar). Lift hands over head, then swing back down and around to form a complete circle with each hand. Begin with 10 circles, work up to 20
Stand erect, elbows bent, finger tips touching in front of chin. Keep arms at shoulder level and
pull elbows back as far as they go. Return to start and repeat Begin with 5, work up to 15.
Lie down, legs together, arms at nides, hands holding weights such as full soft drink bottles or polythene containers full of salt Keeping arms straight, lift
weights until arms are fully extended above your head Slowly lower hands to shoulders, then return to starting position. Begin with 10, work up to 20.
Stand erect, feet apart, hands clasped behind back. Keeping track and arms straight, lift Stand erect, feet apart, hands clasped behind back. Keeping track and arms straight, lift
Sit on the floor with legs straight, feet as far apart as possible. Lift left arm over your head and bend to touch
right foot with right hand. Return to starting position, then bend to the left. Begin with 5 bends in each direction, work up to 10
Lie down with knees pulled up to chest, arms at sides. Lift legs straight up, then back over head, using hands to support hips. Return to starting position and repeat. Begin with 5, work up to 10
Stand erect, feet together, arms extended over head. Keep legs straight and bend from waist to
touch toes. Return to starting position, then bend back from the waist. Begin with 10, work up to 25.
Sit on floor with legs straight and feet as far apart as possible, hands clasped behind head Twist to touch right knee with left elbow. Return to starting position, then touch left knee with right elbow. Begin with S twists each side, work up to 10,
Lie on floor, legs together, hands clasped under head. Keeping toes pointed and knees straight, lift legs very slowly
until pointing to the ceiling. Lower them back into position equally slowly, contracting abdominal muscles as you do so Begin with 3, work up to 10.
Lie face down, legs together, arms straight at sides. Keeping your legs straight and together, and your toes pointed, lift
shoulders and feet from the floor simultaneously so that your body forms an arc. Begin with 5, gradually work up to 10.
Lie on floor, arms outstretched from shoulders, palms down Bend knees, pulling feet as close o buttocks as possible. Contract bottom muscles and press hips
upwards into thighs, raising lower back off the floor. Hold for a count of 5, then drop quickly back to starting position. Begin with 5, work up to 15.
Sit Indian fashion, with soles M feet together, hands on ankles. Keep your back straight and rock from side to side. Begin with 10 rocks to each side, work up to 20.
Lie down, legs straight, arms at sides, palms doun. Point toes and lift legs as high as possible, then slowly move them up and
downy alternately in a bicycle motion. Support hips with your hands if necessary. Begin with 15 complete circles, work up to 25.
Lie down, knees bent, feet on floor, arms extended from the shoulders, palms downwards. Keeping shoulders flat on the floor and knees together,
roll legs rapidly to slap floor on the right, reversing to slap floor on the left. Begin with 10 rolls to each side, twerk up to 20
Lie on floor, legs straight, arms at sides, palms down. Lift both legs about 25 cm (10 inches) from the floor, then swing them apart as wide as possible. Swing together, then apart 3 more times before returning to starting position. Begin with 5, work up to 10
Sit with knees bent, hands and feet resting on floor, as close to your body as possible. Lift up your hips, moving them forward until your knees touch the floor. Return to starting position. Bogin with 5. gradually torking up to 10.
Stand erect, feet 40 cm (16 inches) apart, right foot turned to side, hands on hips. Lower body to floor, bending right
knee, keeping left leg straight Bob up and down several times, then return to starting position. Repeat on left side. Begin with 5 on each side, work up to 10.
Stand erect, feet together, hands on hips. Lift right knee until thigh is perpendicular to body. With toes pointed, rotate lower leg from knee to draw a circle.
Make 5 circles in each direction before returning to starting position. Repeat with left leg. Begin with 3 for each leg, work up to 8
Stand erect, hands on hips, feet together, toes resting on a large book, heels on floor. Lift heels
from the floor until you are balancing on toes on edge of book. Begin with 5, work up to 10
Lie down, legs straight, arms at aden, palms donun. Lift right leg about 25 cm (10 inches) from and rotate foot from ankle,
making a big circle with your big toe. Make 5 circles in each direction, then repeat with left foot. Do 3 or 4 times each side.
You don’t need access to a gym, elaborate equipment or a figure-hugging leotard in order to exercise. There are many excellent exercises you can do at any stage in the day while sitting at your desk or working around the house. Some of these exercises are explained on the following pages. Develop the ‘exercise break’ habit, for a minute here and a minute there soon add up to a slimmer, trimmer figure.
For instance, aim to bend from your waist or knees instead of stooping, for proper movement is essential to good posture. Deep breathing is excellent for slimming abdomen, increasing flexibility and eliminating fatigue. When you’re sitting, simple contraction of abdomen and buttocks is one of the best possible exercises for flattening and firming both areas. One way of keeping the body supple and flexible is to stretch when reach ing for objects which are almost – but not quite – out of reach. At home: When you wash dishes or peel vegetables, don’t hunch over the sink: stand upright in an easy relaxed position When you brush your teeth, pull in your tummy muscles as if trying to touch them to your spine. Breathing quite
normally, hold them there until you have finished brushing. As you go through a door, stretch up your right hand as if trying to reach the doorway top. Then try to touch it with your left hand. This stretches and slim waist and diaphragm.
Give some thought to heel height. The lower the heel, the better legs are exercised naturally, but as each heel height exercises muscles others don’t – vary your shoes.
When sitting, tighten the abdominal and buttock muscles. Hold as long as you can, relax, then repeat
When making beds, bend from the waist and stretch your body across the width of the bed. Keep your back as straight as possible when performing all such household chores.
LEFT: Stand in front of an open window and breathe deeply, rising up on your toes and flinging your arms wide.
Exhale, relax and repeat 5 times. RIGHT: Never use a footstool or
ladder unless absolutely necessary. Stretch your body from head to toe when reaching for out-of-the-way objects.
Every time you bend, perform an exercise. Standing up and This helps to keep slender thighs and prevent back strain Don’t forget about exercising in bed or in the bath. In the bath, for instance, you can slim waist and diaphragm by
bending from the waist exercises muscles in the backs of Jegs and slim the waistline. Sitting down and bending over the floor at the side is excellent for slimming waist and midriff. Another way to pick up something from the floor is to near the object and kneel on one knee before picking it up. A you rise, use your thigh muscles not the muscles of your back
keeping the legs straight and touching left foot with right hand
and right foot with left hand. When drying yourself, take the towel and hold it near the centre with both hands. With bent elbows, swing arms to right at shoulder level and wring towel hard. Swing to left and wring again. Good for firming the bust Worried about a double chin? Before you get up in the morning, lie on your back, head extended over the edge of your bed. Let your head drop backwards, then raise it up and forwards onto your chest.
For a firm bosom, lie on top of your bed with the upper part of your body supported and make strong swimming motions with your arms. Or clench your fists and tuck them into your armpits, then make circles with your elbows as if trying to fly
Pick up non-heavy objects from the floor by bending from the waist, keeping your legs straight, this exercises muscles in backs of legs and slims the waistline
An alternative way of picking up objects from the floor is on a straight chair or stool and bend over to the side, keeping your back straight, excellent for slimming waist and midriff.
At the office:
An exercise to strengthen upper arm and chest muscles is shown above: Prop your right elbow on the desk and balance a heavy book on your fingertips. Lift the book up until the arm is fully extended above your head. Lower and repeat 5 times, then switch the book to the other hand. Here are 2 good leg exercises. Sit on a desk or table and bend
the right foot upwards from the ankle as far as it will go, then downwards. Repeat this with the left foot and finally with both feet together. Alternatively, place a telephone book at your feet. Slipping off your shoes, put one foot on the book, the foot turned slightly inwards, toes hanging over the edge. Then stretch toes down towards the floor but keep heel flat on book. Do a few facial exercises. To help alleviate vertical frown lines, pull your eyebrows way down over your eyes. In other words, frown so hard it feels as though you were trying to get your eyebrows to meet each other end on. Then lift your eyebrows as high – and open your eyes as wide – as you can. To help tone upper eyelids, open your mouth slightly, raise
your eyebrows and close your eyes. As you raise your eyebrows up, stretch forward with your eyelids. Feel as if you’re trying to Bet the greatest possible distance between your eyebrows and lashes. Hold for a count of 10. Very slowly and consciously, relax the eyelids, returning eyebrows to normal position