Post by fluffy2fit on Nov 14, 2006 17:26:42 GMT -5
I posted this on the NS BB on Sunday but decided to sticky it here as well for anyone who may need them.
GENERAL WARM-UP
As with any exercise program, a warm-up is essential in preparing your muscles for activity. March in place or around the house for 5 minutes (or longer if you can), taking deep breaths, and moving your arms above your head and front and back. March up and down your stairs, if you have them. And why not "multi-task?" As you walk about, pick up dirty laundry, magazines lying on the floor, wipe down counter tops or the car -- whatever requires that you move around and warm up your body.
HIP SEQUENCE -- Works balance, torso and all lower body muscles. Be sure to keep abdominal muscles tight (suck your belly in), keep breathing and stand up straight. Your muscles will cook if you concentrate on deliberately holding the pause in each repetition. Perform the following sequence for both legs and extend your leg only as far as is comfortable. Keep the working leg from lowering all the way to the floor in between repetitions. You may lightly tap the floor but try to keep your leg muscles engaged by not resting it while performing the exercises, unless you need to. This is often referred to as "isometrics" and is a great way to develop strength. Stand sideways with your right hip near a counter, table or chair, using it for support if needed:
Kick Forward: Without leaning back, extend the left leg straight out in front of you. Pause for 2 seconds, tightening the front of your leg (quadriceps) then lower. Repeat 10 to 15 times.
Side Lift: Without leaning into the counter, lift the left leg straight out to left side. Pause for 2 seconds, squeezing the hip muscles (gluteals, abductors), then lower. Repeat 10 to 15 times.
Kick Back: With a slight lean forward, extend the left leg straight back. Pause for 2 seconds, contracting muscles in the rear and back of leg (gluteals and hamstrings). Lower the leg. Repeat 10 to 15 times.
Cross Over: Extend a straightened left leg in front and diagonally towards the counter, crossing your midline. Contract the inner thigh muscles (adductors), pausing for 2 seconds. Return leg to start. Repeat 10 to 15 times.
Now turn 180 degrees so that your left hip is facing the counter and repeat the above with your right leg.
Beginning Level: To help with balance, rest your hand on the counter when extending your leg in each direction. Pause, or hold the move at the top for one second. Rest in between repetitions or between exercises.
Advanced Level: Do the exercises without counter support. Pause for 5 seconds. Alternate repetitions by extending once to front, once to the side, once behind and once crossing over. Repeat 10 to 15 times for each leg.
CHAIR SQUATS -- Targets lower body muscles, balance and torso. Keep abdominals tight, keep your head up by staring at the wall, don't round your back, and be sure to breathe.
Pull a chair away from the table and stand a foot in front of it, facing away. Without using your hands for support, slowly extend your rear behind you, aiming for the chair (trying to take 5 seconds to reach chair) while extending your arms forward and keeping your knees over your ankles (not jutting over your toes). Do not sit down completely, but rather just let your 'bum' lightly tap chair. Pause in the squat position for 2 seconds then slowly rise back to standing position. Repeat 10 to 15 times.
Beginning Level: Use less than 5 seconds to lower towards chair and pause only 1 second in the seated position, then return to standing. You may also slowly sit down. Rest a second and stand back up with or without using your hands for support or leverage. Perform fewer repetitions, if necessary, although try to increase by one rep each time you train this move until you can get to 15.
Advanced Level: Perform squats while holding a 5 or 10 pound bag of flour or sugar against your chest and/or vary the time taken to lower, to pause, and to return to standing. For example, take 5 seconds to lower down, pause for 10 seconds, then take 3 seconds to stand back up. Mix it up by varying the tempo. You might want to take 10 seconds to lower, pause for 2 then come back up explosively or in some other time frame.
CALF RAISES -- Works lower leg (calf) muscles and balance. Keep abdominals tight, stand up as straight as you can, keep legs straight and breathe.
Face and lightly rest your fingertips on a counter, table or back of a chair. Lift your heels and stand up on your toes. Contract your calf muscles, pausing for 3 seconds, then slowly lower. Repeat 10 to 15 times. One calf variation: Stand on one leg and perform repetitions as directed, then switch legs and repeat.
Beginning Level: Rest the palms of your hand on counter or table or hold the back of a chair. Raise heels and pause 1 second then lower. Rest in between repetitions, if needed.
Advanced Level: Place hands on waist or hold a 5 or 10 pound bag of flour or sugar against your chest while doing exercise. Pause for 5 seconds of more. Slowly lower down. The ultimate challenge is to perform one calf variation and pause for more than 5 seconds while holding the flour or sugar.
GENERAL WARM-UP
As with any exercise program, a warm-up is essential in preparing your muscles for activity. March in place or around the house for 5 minutes (or longer if you can), taking deep breaths, and moving your arms above your head and front and back. March up and down your stairs, if you have them. And why not "multi-task?" As you walk about, pick up dirty laundry, magazines lying on the floor, wipe down counter tops or the car -- whatever requires that you move around and warm up your body.
HIP SEQUENCE -- Works balance, torso and all lower body muscles. Be sure to keep abdominal muscles tight (suck your belly in), keep breathing and stand up straight. Your muscles will cook if you concentrate on deliberately holding the pause in each repetition. Perform the following sequence for both legs and extend your leg only as far as is comfortable. Keep the working leg from lowering all the way to the floor in between repetitions. You may lightly tap the floor but try to keep your leg muscles engaged by not resting it while performing the exercises, unless you need to. This is often referred to as "isometrics" and is a great way to develop strength. Stand sideways with your right hip near a counter, table or chair, using it for support if needed:
Kick Forward: Without leaning back, extend the left leg straight out in front of you. Pause for 2 seconds, tightening the front of your leg (quadriceps) then lower. Repeat 10 to 15 times.
Side Lift: Without leaning into the counter, lift the left leg straight out to left side. Pause for 2 seconds, squeezing the hip muscles (gluteals, abductors), then lower. Repeat 10 to 15 times.
Kick Back: With a slight lean forward, extend the left leg straight back. Pause for 2 seconds, contracting muscles in the rear and back of leg (gluteals and hamstrings). Lower the leg. Repeat 10 to 15 times.
Cross Over: Extend a straightened left leg in front and diagonally towards the counter, crossing your midline. Contract the inner thigh muscles (adductors), pausing for 2 seconds. Return leg to start. Repeat 10 to 15 times.
Now turn 180 degrees so that your left hip is facing the counter and repeat the above with your right leg.
Beginning Level: To help with balance, rest your hand on the counter when extending your leg in each direction. Pause, or hold the move at the top for one second. Rest in between repetitions or between exercises.
Advanced Level: Do the exercises without counter support. Pause for 5 seconds. Alternate repetitions by extending once to front, once to the side, once behind and once crossing over. Repeat 10 to 15 times for each leg.
CHAIR SQUATS -- Targets lower body muscles, balance and torso. Keep abdominals tight, keep your head up by staring at the wall, don't round your back, and be sure to breathe.
Pull a chair away from the table and stand a foot in front of it, facing away. Without using your hands for support, slowly extend your rear behind you, aiming for the chair (trying to take 5 seconds to reach chair) while extending your arms forward and keeping your knees over your ankles (not jutting over your toes). Do not sit down completely, but rather just let your 'bum' lightly tap chair. Pause in the squat position for 2 seconds then slowly rise back to standing position. Repeat 10 to 15 times.
Beginning Level: Use less than 5 seconds to lower towards chair and pause only 1 second in the seated position, then return to standing. You may also slowly sit down. Rest a second and stand back up with or without using your hands for support or leverage. Perform fewer repetitions, if necessary, although try to increase by one rep each time you train this move until you can get to 15.
Advanced Level: Perform squats while holding a 5 or 10 pound bag of flour or sugar against your chest and/or vary the time taken to lower, to pause, and to return to standing. For example, take 5 seconds to lower down, pause for 10 seconds, then take 3 seconds to stand back up. Mix it up by varying the tempo. You might want to take 10 seconds to lower, pause for 2 then come back up explosively or in some other time frame.
CALF RAISES -- Works lower leg (calf) muscles and balance. Keep abdominals tight, stand up as straight as you can, keep legs straight and breathe.
Face and lightly rest your fingertips on a counter, table or back of a chair. Lift your heels and stand up on your toes. Contract your calf muscles, pausing for 3 seconds, then slowly lower. Repeat 10 to 15 times. One calf variation: Stand on one leg and perform repetitions as directed, then switch legs and repeat.
Beginning Level: Rest the palms of your hand on counter or table or hold the back of a chair. Raise heels and pause 1 second then lower. Rest in between repetitions, if needed.
Advanced Level: Place hands on waist or hold a 5 or 10 pound bag of flour or sugar against your chest while doing exercise. Pause for 5 seconds of more. Slowly lower down. The ultimate challenge is to perform one calf variation and pause for more than 5 seconds while holding the flour or sugar.
