|
|||
|
Message Boards
|
|||
|
Pages: |
| Dips using a bench or sturdy chair Sit on the edge of a bench or sturdy chair with your hands gripping the edge of the seat. Move your legs out so that your bottom comes off the seat, your knees should be at 90 degree angles. Lower yourself down keeping your bottom as close to the chair as you can. On the way down breath in. Keep your tummy muscles on tight and your feet still. Then push yourself back up whilst breathing out. Do not put your bottom back on the seat, but repeat the movement over again 2 or 3 times. Sit back on the bench and rest for a minute. Repeat another 2/3 times. Rest 1 minute and repeat. This is called 3 sets of 3 reps each. As you become stronger increase the reps gradually until you can do 3 sets of 8/10 reps with 1 minutes rest between each set. When you have mastered this you can increase the difficulty by doing Straight leg bench or chair dip You can increase the intensity of the dips by putting your legs out straight instead of at 90 degrees. Go through the same procedure of starting with 3 sets of 3 reps and work up to 3 sets of 8/10 reps. You can raise the intensity again by holding one foot a few inches off the ground. Going even further you can place a weight in your lap eg a bag of spuds! Please DO NOT attempt to do the more intensive versions until you have mastered the beginners and intermediate versions. |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Yes Nic, Steve Watson has a supply of my business cards. I have one Bandit client who I train each week. I haven't been pushing it because I went into hospital to have a little op last weekend. Once I'm fully healed I'll be putting fliers out and hopefully advertising in the local paper. Marion |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| How's biz by the way? I hope you have had a business card made up and put in your surgeons office???!!! :) Business cards are quite cheap to have done. Nic |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| There are quite a few exercises you can do at home with little or no equipment. Wall Push Ups Stand at arms length facing the wall. Place your palms flat against the wall. Your feet should be slightly apart and remain still. Push in until your nose is a couple of cms from the wall and your arms are parallel to the wall. As you go into the wall breathe in. Push yourself out from the wall until your arms are almost but not quite straight, breathe out as you push out. During this exercise your shoulders should be back and relaxed and your tummy muscles should be pulled in. When you have mastered this you can move onto Kitchen Bench Push Ups Stand at arms length infront of your kitchen bench. Grip the edge of the bench with both hands, knuckles upwards. Move your feet back about 25cm, they should be slightly apart and remain still. Push in until your nose is level with the edge of the bench and your arms are parallel(You may need to make adjustments depending on your height). Breathe in on the way in to the bench. Push yourself away from the bench until your arms are almost but not quite straight. Breathe out on the way out from the bench. During this exercise your shoulders should be back and relaxed and your tummy muscles should be pulled in. When you have mastered this you can move onto Park Bench or Chair Push Ups Stand facing a park bench or sturdy chair. Start at about 1 stride out, reach down and grasp the edge of the seat with both hands, knuckles upwards. Then move your legs out until you are on your toes, your feet should be slightly apart. As before push down until your chin is just above the bench, breathing in as you go. Then push up until your arms are almost but not quite straight, breathing out as you come up. With any of these variations you should only do 2/3 reps to start with and increase that slowly to around 8/10 reps as you get stronger. If you have any injuries you should consult your health professional first. |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Gr8 idea TC!!! :) I walk at home on my treadmill, when i feel like some fresh air i go out around my block and everyday to help build and tone my arms i push my little boy on his swing (he's 16kg so there's some weight to each push) 100 pushes each arm and to tone the back/underside of the arms i stand with my back to him and push the swing backwards extending my arm. Doing everything i can to avoid the batwing surgery if i can, if not; at least i will have built muscles to burn those calories. :) Nic |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Marion, Every visit to the dietician I get hooked up to the weight/fat analysis machine. I am at goal and have lost a heap of weight but my muscle percentage is not gaining enough. They suggested weight bearing activity which makes perfect sense. I use my kitchen chair to do this. The only activity I do is walk. I do not use weights when I walk so for me to do something in the privacy of my own home is great. I look forward to reading your suggestions! Madonna |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Marion, What a brilliant idea! you are a wealth of information and alot of us need all the help we can get! It's hard to know what to do after so many years of doing nothing... and to have someone successful like you showing us the ropes is great! Thankyou so much for helping others and please know it is appreciated so much! |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Hi Marion, I think it's an awesome idea. I never really thought about the excerise side of losing weight. I guess I was just thinking I'd be walking around and it would do the trick. I have some weights at home and I hardly use them. I would love to get my groovy calf muscles looking toned, as well as the rest of me of course. I'll definately be watching this space for more information. Jimmy |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| I think its a wonderful idea Marion. I walk 45 mins a day but I know I need to do some weight type stuff. I don't want to join a gym or curves etc. I would really appreciate it. Linda |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| From reading the posts here and listening to other Bandits at get togethers, I've become increasing concerned about the exercise side of our weight loss journeys. I know most overweight people hate exercise, I know I did.......... walking to the letterbox was about it for me! Another thing is many of us are too self-conscious to go to a gym or simply can't afford it. Some of you may know that I have been at goal for just over 2 years and in November 2007 I qualified as a personal trainer. I have recently been asked by a couple of Bandits if I could suggest some exercises they could do. It seems that the extent of a lot of Bandits exercise consists of walking or some kind of cardio. This is great and believe me I'm not knocking it....but we also need to do some weight bearing and resistance exercises. These type of exercises promote lean muscle mass and lead to higher burning of calories. I can read some of your minds in that you don't want to end up like a female Arnie! Well you won't. The women you see with the bulging muscles and masculine faces have outside help to get that way. They take steroids and male hormones to promote the bulky muscles they like (Ewwww!) With weight bearing exercise you with strengthen and increase your muscles but women do not have the capacity to become bulky without outside intervention. Having said all this I am preparing a list of exercises that are simple and effective and can be done at home or some can be done at the park. They require little or no equipment other than what would be available in an average family home. I will start each exercise with the easiest variation and add others that you can progress to as you get stronger. Do you think it's a good idea for me to post these? I have been accused in the past of basking in the limelight by some. Those that know me on here will also know that this is meant only to help fellow Bandits successfully reach their goals. Let me know what you think? Marion |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
Pages: |
|
Copyright © 2009 Yahoo! Pty Limited. All rights reserved. Advertise with Us - Privacy Policy - Terms of Service - Help |