Kenneth Gardner - FITNESS CLUBWARMING UP
FOR TWO to three minutes, jog easily in place, slowly warming up your body. Hold your arms at a 90 degree angle, while swinging them from the shoulder. Try to keep your body loose but poised, avoid tight clinching of the hands and mouth. Lift your feet about six inches from the floor, staying on the balls of your feet. Breathe easily, but deeply with a natural rhythm.
EXERCISE #1
Start by standing with all your weight on your left foot, right foot slightly raised, straight out a bit to the side. Your arms are stretched straight out to the side at shoulder height, with your palms up.
1. Hop off your left foot and place your right foot in the same spot simultaneously swinging your arms straight up overhead and clap your hands.
2. Hop back off your right foot to the left foot while swinging your arms back to the starting position.
3. Repeat, hopping from left foot to right foot on the same spot while your arms are going from shoulder height to clap above your head with the hop.
4. Do about 20 repetitions then rest for a short while.
5. Repeat the routine about three to four times.
EXERCISE #2
Start in the same position as you did for exercise number 1. Arms stretched out straight ahead at shoulder height with palms down.
1. Hop off your left foot and place your right foot in the same spot, spread your fingers then pull your hands to your chest forcefully at the same time making a tight grip with the fingers.
2. Hop back off your right foot to your left foot while pushing your arms straight out in front with your fingers fully stretched.
3. Repeat hopping from left foot to right foot on the same spot with your arms going back and forth and with your fingers stretching and making a fist each time you hop.
4. Do about 20 repetitions then rest for a short while.
5. Repeat the routine about three to four times.
EXERCISE #3
Start in a standing position with your feet about 15 inches apart with your arms stretched above your head.
1. Bend at your waist and stretch your arms and touch the floor if you can, if not stretch as far down as you can.
2. Straighten your waist then touch your hands to your hips, then your shoulders, then straight up over your head, to the starting position.
3. Repeat bending and touching the floor then your hips, shoulders then reach for the sky.
4. Do about 20 repetitions then rest for a short while.
5. Repeat the routine about three to four times.
EXERCISE #4
Start by lying on your back, arms and legs fully stretched out (arms behind your head).
1. Bend your knees and your hips and pull your legs up to your body in a tuck position as you lift your upper body forward, reaching past your bent knees with your straight arms.
2. Return to the starting position.
3. Repeat, tucking your body into a tight ball then returning to the starting position.
4. Do 10 to 15 repetitions then rest for a short while.
EXERCISE #5
Lie on your back with your arms and legs stretched out (arms in a streamlined position).
1. Bend your knees and your hips and bring your legs toward your chest.
2. Clasp your legs with your arms and squeeze your body as tightly as you can breathe out as forcefully as you can.
3. Return to the starting position, breathing in as deeply as you can.
4. Repeat the routine about four to five times.
Kenneth Gardner, Exercise Physiologist at the G.C. Foster College of Physical Education.
