Kenneth Gardner - THE FITNESS CLUBThe warm up
START WITH your skipping rope down between your feet. Do a double hop on your left foot while passing the rope under. Raise your right leg as in jogging, or lift it slightly in front of you. Swing the rope with the use of your wrist.
Do a double hop on your right foot while passing the rope under. Alternate the use of your right foot and left foot for variety or do double hops continually on one leg for a while and then the other.
Try to skip for about five
minutes non-stop.
EXERCISE #1
Stand a little more than your arms length away from a wall with your feet together and keep your hips and back straight.
1. Keep your body straight and slowly lean your body to the wall by bending your elbows and simultaneously breathe out forcefully.
2. Straighten your arms and push your body to the standing position while you inhale as deeply as you can. [Always keep your hands in contact with the wall and your heels in touch with the floor when leaning into the wall].
3. Do 15 to 20 repetitions then rest for about 10 seconds.
4. Do about five sets of the complete routine.
EXERCISE #2
Lie on your back with your right leg outstretched and your left leg bent at the knee with foot on the floor.
Raise your right leg about 30 inches off the floor and inhale as deeply as you can. Lower your right leg to about six inches off the floor and exhale deeply as you can. Bend your right knee and stretch your left foot out on the floor. Raise your left leg 30 inches off the floor and inhale deeply as you can. Lower your left leg to six inches off the floor and exhale deeply as you can. Do 20 repetitions by alternating your right and left leg, then rest for about 15 seconds. Do three sets of the complete routine.
EXERCISE #3
Start by lying on your back with your arms stretched out along your sides.
Push your back up off the floor as much as you can. Raise both legs up to the roof then lower them toward your head, breathe out deeply. Raise both legs toward the roof and inhale deeply. Lower both legs toward your head and exhale deeply. Do about six repetitions then return to the starting position and stretch your entire body with arms and legs in opposite
directions. Repeat the complete
routine four to six times.
EXERCISE #4
Stand with your feet together, clasp your hands behind your back.
Keep your back and neck straight. Bend forward from the hip. Gradually lower your trunk and go down as far as you can. Raise your head until you feel the stretch in the back of your hips. Do about 10 repetitions. Stand on the balls of your feet, arms above your head and stretch.
Kenneth Gardner, Exercise Physiologist at the G.C. Foster College of Physical Education; email: yourhealth@gleanerjm.com.
