Exercise Bar

Posted in Weight Training by admin on July 3, 2008

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Exercise tips for maintaining health in Unani System of Medicine

The number of repetitions recommended for each exercise is intended as a guide, rather than a strict limit, because most people following the advanced schedule will judge from the way they feel during the exercise whether they should do more or less than the recommendations.

Finally, some essential safety precautions; always warm up thoroughly before starting the advanced exercises; as a minimum warm up, go through all the exercises described on and, in addition, exercise for at least five minutes skipping or jogging; do not attempt the advanced exercises until the beginner's schedule and the cardiovascular exercises can be done without any sense of strain, either during or the day after the exercises; do not do any exercises that involve the use of weights if you are under fifteen years of age, because this may lead to abnormal muscular development, and may damage developing bones and joints.

Legs raise, on angled board

Lie faceup on a bench that is inclined at about 20, with the head at the higher end. Stretch the arms above the head and hold on to a strap, the sides of the bench rests. Keep the legs together, and the toes pointed. Raise the legs to a vertical position, then lower them. Repeat twenty to thirty times.

Bench press

Lie faceup on a bench, with the feet on the floor on either side. Hold a barbell across the upper chest. Grip the bar with both hands more than shoulder width apart. The backs of the hands should be nearest to the face. Push vertically upward until the arms are straight, then lower to the chest again. Repeat ten to fifteen times.

Shoulder turns, with bar

Stand with the feet apart. Hold a six-foot steel bar, without weights, across the shoulders so that it supports the arms when they are outstretched. Turn the torso, head, and arms as far as possible to the left, then to the right, in a steady movement. Do not move the legs, and keep the back straight. Repeat fifteen to twenty times.

Hang with both hands from a high wall bar, face to the wall, so that the feet are clear of the ground. Lift the legs and hips backward as far as possible, hollowing the back. The same exercise may be done from a horizontal bar, with the body hanging free. Repeat ten or fifteen times.

Side bends, with bar

Stand with the feet apart. Hold a six-foot steel bar, without weights, across the shoulders. Bend sideways at the waist. Do not allow the body to learn forward or backward, and keep the head looking to the front. Bend as far as possible one way, straighten again, then bend the other way. Repeat fifteen to twenty times.

Forward bends, with bar

Stand with feet apart. Hold a six-foot steel bar, without weights, across the shoulders so that it supports the arms when they are outstretched. Bend forward from the hips, keeping the head up, until the back is horizontal. Keep the legs and back straight, and the arms parallel to the ground. Repeat fifteen to twenty times.

Hanging, reverse arch

Squat

Stand with the feet apart and the toes turned out. Lift a barbell from a squat-rack, or from the hands of another person, on to the shoulders, behind the neck. Hold the barbell, and support its weight on the shoulders. Bend the legs, keeping the back straight, until the thighs are horizontal. Repeat fifteen to twenty.

Straight arm pull-over

Lie faceup on a bench, with the feet on the floor on either side. Hold a steel bar across the thighs, with the backs of the hands upward. Lift the bar up and over the head, keeping the arms straight. Bend the hands upward so that the tension is on the chest not the elbows. Repeat fifteen to twenty times.

Flying exercise

Lie faceup on a bench, with the feet slightly apart on the floor. Hold a dumbbell in each hand directly above the chest. Start with the arms straight, then move them outward and down, bending the arms slightly so that the elbows are not strained. Lower the arms until the weights are level with the shoulders. Repeat fifteen to twenty times.

Some important Exercise Tips

See your doctor before you start any exercise program. Get a full physical to make sure everything's in working order, then find a personal trainer in your neighborhood and make an appointment with him or her for a consultation. Most trainers will give you a free consultation and help you figure out what your fitness level is, your body fat and circumference measurements, and the right way to start a program.
Start Slow! Many beginners make the mistake of doing too much when they first start out. If you haven't worked out in a while (or ever) start with a walking program of about 20 to 30 minutes, 3 days a week. Each session, add a few minutes to your workout to progress each week.
Write down your workouts every day, making notes about what you did, how you felt and how you improved since your last workout.
Schedule your workouts each week, just like you would a doctor's appointment.
Harass your best friend, spouse or significant other into working out with you!
Every day, ask yourself how you will make your life healthier. It can be as simple as drinking more water or parking farther away from the front door.
Reward yourself! Give yourself a massage when you reach your goals, or maybe some new workout clothes.
Set daily or weekly goals. Long term goals are great, but are so far away we often forget why we're working so hard. To stay motivated, write down a daily or weekly goal and then follow number 7 (rewarding yourself) if you reach it.
Prepare for your workout the night before by packing your gym bag or, if you work out at home, laying out your workout clothes so when you get home, you're ready to go.
Eat regularly throughout the day so you don't bonk during your workout.

About the Author

drizharnium@gmail.com, Bangalore India

Hi Friends, I am Izhar currently pursuing MD in Unani System of Medicine from NIUM Bangalore, love all of you, and I'd like to write about my interest, and here i am sharing about my opinion, prevention regarding to many diseases, maintaining views for Health, Beauty & Younger looking Secrets at article base...

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