ELEVENTH Week -Concentrate on your goal
Exercise 41:
a) Legs apart and taut.
Holding no more than a 2lb. (1kg) weight, lean forward.
IMPORTANT:
Look at the drawing. Notice how the arms are in line with the head. In other words, they form an extension of the upper body. This will make the exercise more effective.
b) With the weight well in hand, form a large circle. Start from the right side. When you reach centre lean backwards and stretch. Then continue your circle.
To avoid getting dizzy, alternate. After rotating counter clockwise, move clockwise.
This exercise should be done perfectly. From day to day, perfect this great movement called “Circumduction”.
Hard work leads to success.
Exercise 42:
a) Back riveted to the floor.
Keeping legs straight, grasp your ankles firmly with your hands.
b) The object here is to rock yourself.
-Try to keep your legs very straight.
-As the days go by, try to improve and increase the rocking motion.
-Work energetically and in rhythm.
Exercise 43:
a) Standing position. Legs well apart. Long bar on the shoulders.
-Perfect posture.
b) Twist to the right then bend at the waist, exhaling fully.
-Hold your position for three (3) full seconds.
-Inhale while returning to centre position.
Repeat the movement to the left, while breathing correctly.
Avoid moving your legs.
Take the time to do your exercises perfectly.
Concentrate on your goal: TO GROW!
Exercise 44:
a) Stretched out on your back. Feet hooked under a support as shown.
Legs bent at the knee. Fingers intertwined at the nape of the neck.
b) Sit up Briskly, exhaling fully through the mouth.
Your shoulders come up to your knees. Raise your elbows. Examine the drawing.
Lower yourself slowly, while inhaling.
Enjoy your exercises! Enjoy your efforts! Enjoy Life!
a) Legs apart and taut.Holding no more than a 2lb. (1kg) weight, lean forward.
IMPORTANT:
Look at the drawing. Notice how the arms are in line with the head. In other words, they form an extension of the upper body. This will make the exercise more effective.
b) With the weight well in hand, form a large circle. Start from the right side. When you reach centre lean backwards and stretch. Then continue your circle.
To avoid getting dizzy, alternate. After rotating counter clockwise, move clockwise.
This exercise should be done perfectly. From day to day, perfect this great movement called “Circumduction”.
Hard work leads to success.
Exercise 42:
a) Back riveted to the floor.Keeping legs straight, grasp your ankles firmly with your hands.
b) The object here is to rock yourself.
-Try to keep your legs very straight.
-As the days go by, try to improve and increase the rocking motion.
-Work energetically and in rhythm.
Exercise 43:
a) Standing position. Legs well apart. Long bar on the shoulders.-Perfect posture.
b) Twist to the right then bend at the waist, exhaling fully.
-Hold your position for three (3) full seconds.
-Inhale while returning to centre position.
Repeat the movement to the left, while breathing correctly.
Avoid moving your legs.
Take the time to do your exercises perfectly.
Concentrate on your goal: TO GROW!
Exercise 44:
a) Stretched out on your back. Feet hooked under a support as shown.Legs bent at the knee. Fingers intertwined at the nape of the neck.
b) Sit up Briskly, exhaling fully through the mouth.
Your shoulders come up to your knees. Raise your elbows. Examine the drawing.
Lower yourself slowly, while inhaling.
Enjoy your exercises! Enjoy your efforts! Enjoy Life!
