Friday, September 13, 2013

Weight Program 2013


Weight Program

Monday, Wednesday, and Friday,  first thing in the morning, to music

Each session is preceded by 10 minutes running on the trampoline


_________________________________________________________________________________


This is my time. I owe it to my body. I do these exercises holding a 5 lbs. weight in each hand throughout. Watch posture, keep back straight. The aim is strengthening of the muscles, not increasing their bulk. Each leg exercise is done for 15 times per set; each arm exercise is done 10 times per set, moving on to the next exercise of the group. The group will be repeated for a further set later in the program. Blow out breath at the beginning of each exercise; breath will naturally fill lungs on the reverse movement.


To Begin:
Place weights together on floor in front you
Centre in yourself; tune into the Infinite; be completely in the present

Diaphragm Breathing
Stand up, bending slightly forward. Do following ten times:
Breath in deeply, lifting ribs and extending diaphragm down and abdomen out, to fill lungs; hold breath; pull diaphragm in and up to expel breath, collapsing ribs to expel breath.
Pick up weights to begin

Standing:
Legs - 15 times:
  1. Rise onto the tips of the toes, then lower heels back on to ground
  2. Keeping back straight, bend knees, lower weights towards the ground without hurting knees by bending too far; straighten legs
  3. First with one leg, then the other, lunge forward, then back to feet together
Arms - 10 times:
  1. Bend forward at waist, curling wrists lift weights inwards and upwards; uncurl
  2. Keeping elbows at sides, lift weights in front of body up to shoulders; lower
  3. Weights at chest level, lift weights out to touch above head then lower to chest level
  4. Weights at shoulder level, lift weights forwards and upwards; then lower
  5. Weights directly above head, lower weights backwards; then upwards
Getting on to Floor:
Stand with feet together, arms crossed on chest, head bent forward and chin tucked in. Bend knees slowly, curl back over, and allow one's self to fall gently on to floor.

Lying on Back on Floor:
Arms - 10 times:
  1. Lift weights from floor at sides to floor above head; return
  2. Lift weights from shoulders to straight above shoulders; lower
  3. Lift weights with arms out straight to the side at shoulder level, to above head; lower
Abdominals - 50 times
Draw knees up to stomach, blowing out breath, straighten legs, 50 times
Arms - 10 times:
  1. Lift weights from floor at sides to floor above head; return
  2. Lift weights from shoulders to straight above shoulders; lower
  3. Lift weights with arms out straight at shoulder level, to above head; lower

Balance - 3 times each side
Arms crossed on chest, fall backwards slowly, drawing knees up, then roll to the side, hold; arms still crossed on chest, sit up using abdominal muscles.
Repeat on other side

Standing
Arms - 10 times:
  1. Bend forward at waist, curling wrists lift weights upwards; uncurl
  2. Keeping elbows at sides, lift weights in front of body up to shoulders; lower
  3. Weights at chest level, lift weights above head then lower to chest level
  4. Weights at shoulder level, lift weights forwards and upwards; then lower
  5. Weights directly above head, lower weights backwards; then upwards
Legs - 15 times:
  1. Rise on to the tips of the toes, then lower heels back on to ground
  2. Keeping back straight, bend knees, lower weights towards the ground without hurting knees by bending too far; straighten legs
  3. Lunge forward, then back to feet together, first with one leg, then the other

Finish:
Spin around to right on toes for ten rotations, then to left
Standing relaxed, check that you are still centred in yourself; tuned into the Infinite

FEEL HAPPY! ENJOY LIFE!



No comments: