Decarlo Oakley, Fitness Contributor
This week coordination and flexion.
Before we start, a few words of
encouragement.
1. Focus on where you want to go,
not where your currently are.
2. Failure is merely part of the process necessary for success.
3. Feed your faith and doubt will starve to death.
Week 1. 10 Minute warm up and coordination.
Week 2. 10 Minute coordination and flexion.
Week 3. 10 Minute strength and endurance.
Today we start (part 3) we will use the basic equipment to train with.
Find a space around the couch with your feet roughly shoulder width apart, hands by your sides and chin up.
Now sit on your couch for a second not any longer than that.
As you sit down raise your arms shoulder height, chest out with your head up and keep your spine as straight as possible.
This will give you the technique required and help you reach the maximum flexion in the joints and help improve your posture.
Now that you have tried to sit for less that a second, increase this movement for a minimum of 25 repetitions and finish the sequence in one go without stopping, if you find this easy try holding something in your arms to increase the intensity and improve your strength, remember take your time, breath in through your nose and out through your mouth on effort, this will help to prevent you from feeling light headed, do not run before you can walk.
The add on for this movement is to raise the arms above the head and look up when you sit down, stand up and bring one leg into the chest and repeat, the minimum reps will be 50 but take it in your stride, there is no need to rush.
Tips: use a mirror to see the shape of your movements & to check your posture, if you are looking for things to hold in your arms, try holding tins or pots & pans, gym bag etc.. When sitting down use your hands for support if needed.
Your feed back would be appreciated, please reply back to caribdirect.
Until next chapter have fun and stay positive, keep your head high and
believe in yourself.
