THE "PORTABLE GYM" (part 4)

Hello Everyone! Over the past two weeks we have talked about the the exercise ball and the folding chair and today we will focus on the stretch band...all three are intergal parts of the "portable gym." There two types of stretch bands and both are color coded. Color determines the amount of resistance. There is not a "standard" regarding color with respective manufacturers. Start with a light to medium resistant band. You can select a band with a hand grip on each end (stretch cord) or without hand grip. Cords being round and bands being flat. My suggestion...one of each. Let's get started!

1. Standing position...tie one end of the band to an immoveable object (door or table leg) and grip the other end with one hand. Make sure you take the slack out of the band or cord . Now put some added tension on your band or cord with arm out in front of you, elbow and wrist locked, now move arm from the front of you in an outward motion. In slow motion perform this exercise ten times. Now reverse the motion, standing sideways to to stationary object with your arm going across your body. Arm and wrist still locked. Change arms in each position of exercise. When using the cord slide one handle between door and frame, then close door. When using band tie one end around handle.


2. Sitting position...you can do the same exercises. From a sitting position. You can use the floor, chair or exercise ball. Using the exercise ball while doing arm or leg exercises you will also develope balance and strengthen your core muscles.


3. While standing, or sitting you can work your legs and arms. You will also be working your shoulders and your back. From a standing position or sitting , grip each end with your hands and standing on the band or cord raise both arms up to shoulder height or above your head . You can do the same thing from a seated position. Make sure you have enough tension on the band or cord. Legs can be straight or knees bent.

Each exercise is designed to be 3 dimensional...straight arm or bending at the elbow , Straight legged or bending at the knee.

Once you get the "hang" of it, the "portable gym" exercises can take up to 60 minutes. A great workout for anyone. The length of time is up to you.

Next week...Isometric workout!

Reference...www.secondwindfitnessfilm.com

email...sprint444@hotmail.com

Have a great life everyone! Jimmy O