weight management - 1
- strengthen for weight loss
- Mar 30, 2017
- 2 min read
this segment is from the Fitness Module.
Deep Squat The squat helps in toning the legs as well as thighs along with strengthening the hip, quads, lats, flexors, calves, hamstrings and the gluteal muscles. The squat is the best exercise for getting a very toned and strong body and is perfect for the lower part of the body.
1. Stand holding a basket ball or medicine ball close to your chest. This will be your starting position. Breathe in.
2. Breathing out squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
3. At the bottom position, pause and use your elbows push your knees out. Breathe in. Concentrate on holding your Core firm.
4. Breathing out push up with your feet/ heels, push hips forward and keep your head raised. Do not allow your stomach to press outwards.
Standing Stretch
1. Standing upright, tall, hands loose by your sides, breathe in, feel your body lengthen. Breathe in through your nose, let the air settle down to your stomach, tuck the stomach in (not stomach in / chest out) and hold for the count of three (3). Slowly breathe out of your mouth, just opening enough to breathe out.
2. Second breathe in, slowly lengthen the spine up into the neck. Again breathe in through your nose, let the air settle down to your stomach, tuck the stomach in (not stomach in / chest out) and hold for the count of three (3). Slowly breathe out of your mouth, just opening enough to breathe out. Pushing your feet flat firmly so you actually 'feel' your whole foot sole pressing. Bend the knee's slightly.
3. Again, breathe in, slowly lengthen the spine up into the neck. Again breathe in through your nose, let the air settle down to your stomach, tuck the stomach in (not stomach in / chest out) and hold for the count of three (3). Slowly breathe out of your mouth, just opening enough to breathe out. Bend the knee's slightly. Pushing your feet flat firmly so you actually 'feel' your whole foot sole pressing. Straighten the knee's extend the 'press' upward to the hips, the lower back, the spine and concluding in the neck.
Komentar