The Joy of Exercise

These exercises focus on the upper body and arms, and define and strengthen the arm and chest muscles while at the same time strengthening the mid-back and spine. This in turn creates the foundation for that all- important Thoracic girdle of strength, which supports and protects the neck and aids in upper limb movement.

It is imperative throughout the exercises that you draw the navel to the spine and pull up on the pelvic floor muscles to activate the Abdominal and Pelvic girdles and their connection at the pelvic platform. (more…)

OTHER DUMBBELL-FLY MOVEMENTS

Flys can be done on an incline bench to work the upper chest.

MACHINES

The fly is duplicated on apparatus such as the Pec-Deck and other chest “squeezing” machines.

CABLE FLYS

Done while standing (Cable Crossovers) or while lying on a flat or incline bench, these are simply variations on the fly movement. (more…)

Other Dumbbell Presses

If done on an incline bench (set no steeper than 45 degrees), these stimulate the upper chest (an often-neglected area). I generally structure chest workouts more around inclined movements than lying flat ones because the upper chest is hard to stimulate. I tend to avoid decline movements (lying on a slanted bench with the feet higher than the head), as they develop a heavy lower chest that can appear saggy even if it is solid. (more…)

Space invaders

This continues working the inner and outer thighs but introducing a more intense upper-body movement for the deltoid muscles over your shoulders, as well as the pectorals and latissimus dorsi in your chest and back.

Keep your feet and knees pointing straight to the front this time as you take four steady side-steps to your right, four to your left. Bend your elbows and on every step raise and lower them at your sides and back again chicken-style.

• Posture-check! Your neck and shoulders should be nice and relaxed and your stomach and buttocks tucked in.
• Bend your knees when you step out to the side, and keep them just off lock when they’re together.

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Trouble Spot

Many people suffer from knee problems, be it inflammation, pain when they walk downstairs, or as a result of some sort of injury. The knee is a complicated joint which needs looking after! Indeed, many people are encouraged to exercise in water if they have some kind of knee trouble because the pressure you place on them is drastically reduced when submerged. However, before doing a bit of DIY physiotherapy, check out any complaint you may have with a physio or at a sports clinic. Fitness is a specialized area, and your local doctor may not have experience in prescribing suitable exercises. And even if you don’t suffer from any knee trouble, keep it that way with these three simple rules. (more…)

It’s time for action, a gentle 10-minute warm-up to prepare both body and mind for the aerobic and muscular exercises in the main circuit.

Time invested in this part of your workout will pay good dividends.

• You want to work your way around your body, mobilizing each joint so that they move smoothly and safely. Try to act normally in the water. Move in a controlled and graceful manner, without cutting corners or becoming instantly uncoordinated.

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The ancient art of hatha yoga heals the body, mind, and spirit through gentle stretching movements. Yoga is especially helpful during a cleansing program because it stimulates circulation and lymphatic flow. The twisting, bending, and stretching movements of yoga massage all the internal organs, enhancing purification and rejuvenation. Even15 minutes of daily yoga practice provides significant health benefits. (more…)

Relaxation is a skill that can be learned, just as stressful patterns of behavior are learned responses. By practicing the following simple exercises, you can teach your body to relax by letting go of muscle tension and chronic ways of being that create stress. You can also foster a state of peaceful mental relaxation that will allow your mind to be calm and centered. Try the following exercises, and choose your favorites. You might find it helpful to tape the exercises, or to have a friend read them to you so that you can fully appreciate the experience. (more…)