At left is Kenneth Gardner. At right, Gleaner photographer Ricardo Makyn photographs Kurt Dunn, excercise instructor at Gymkhana, Hilton Kingston Hotel, as he demonstrates hyperextension excercises for the lower back. These are similar to exercise three described in the article.
Kenneth Gardner
THIS WEEK, we continue to look at exercises to achieve that well-toned chest. The exercises will improve your pectorals and intercostal muscles and your diaphragm. With some modification these exercises are also very helpful to persons with breathing problems or chronic obstructive pulmonary disease such as asthma.
Always follow the path of least resistance. Start the exercise without the weights then apply the weights in quantities that you can manage comfortably as you go along.
EXERCISE #1
Stand with your feet comfortably apart with a five to 10-pound object in each hand.
1Keeping your elbow straight move your right arm in a complete circle by raising the weight forward then up above your head, turn your right shoulder to the right, open your chest, then lower the weight behind your body and return to the starting position.
2Keeping your elbow straight move your left arm in a complete circle by raising the weight forward then up above your head, turn your left shoulder to the left, open your chest, then lower the weight behind your body and return to the starting position.
3 Alternate the movement of your right and left arm, keeping your elbows straight, turn your shoulder and open your chest as you rotate your arms with the use of the shoulder joint.
4 Do 10 to 15 repetitions
with each arm then rest for 15 seconds.
5 Repeat the routine by moving the arms in the opposite direction backwards then forwards.
6 Do the complete routine three to four times.
EXERCISE #2
Lie on your right side with your head propped up with your right hand and your left leg lying on top of your right leg.
1With a five to 10 pound object (weight) in your left hand stretch your arm out in front at shoulder level, keeping your elbow straight.
2 Inhale deeply as you raise the weight with your left arm up toward the roof and lower it backwards as far as you can, then hold that position and your breath to the count of five.
3Exhale deeply as you return the weight to the front then down to the floor keeping your arm straight.
4 Do 15 to 20 repetitions.
5Lie on your left side, head supported with your left hand, right leg lying on top of your left leg.
6With the weight in your right hand, inhale deeply as you lift the weight toward the roof and lower it backwards, then hold that position and your breath to the count of five.
7Exhale deeply as you return the weight to the starting position keeping your elbow straight.
8Do 15 to 20 repetitions.
9Lie on your back and stretch both arms behind your head.
10Repeat the complete routine three to four times.
EXERCISE #3
Lie face down with your hands clasped behind your neck.
1Breathe in deeply then raise your left elbow and left side of your chest off the floor as far back as possible and hold your breath and that position to the count of five.
2Exhale deeply as you return your elbow and left side of your chest to the floor.
3Inhale deeply then raise your right elbow and the right side of your chest off the floor as high as you can and hold your breath and that position to the count of five.
4Exhale deeply as you lower your elbow and the right side of your chest to the floor.
5Do 15 to 20 repetitions then rest for 10 seconds.
6Do four to six sets of the complete routine.
Kenneth Gardner is an
exercise physiologist at the G.C. Foster College of Physical Education; email: yourhealth@gleanerjm.com.
