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Work your body
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Tone up those biceps and chest muscles
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Last week's column dealt with conditioning and strengthening exercises for the trunk and lower limb. This week's exercises belong to the next level, but seniors should not be doing them until they have a few weeks' experience with last week's workouts.
Bicep curl: The biceps is an important flexor of the elbow . The biceps curl is the best exercise for the biceps, but elderly people should be careful not to use too heavy weights in the beginning. Heavy weights lifted by unconditioned arms can rip the biceps tendon from its attachment, and the injury rarely heals. Stand upright holding a 3 kg dumbbell in each hand, arms at sides and palms facing forward. Do not use heavier dumbbells in the beginning. Wait a couple of weeks before adding a couple of kilos.
Lift the weight by bending arm at elbow and then lower it slowly to starting position. Repeat exercise with other arm. Make sure you do not bend at the trunk or heave with your shoulders. Use small weights if you have to, but do it right. Do 10-15 repetitions for each arm.
The push up: This is a wonderful exercise for the chest, back of arms (triceps) and upper back. The original push-up that involves pushing one's entire length of frame off the ground is not advisable. A safer version involves pushing-off only the trunk, and not the entire body, off the ground.
Kneel, with hands on floor and palms slightly ahead of shoulders. Lower body slowly, bending arms at elbow. Try to touch the floor with your chin. Then push up to starting position, straightening your elbows. Do this 10 times.
Thigh and hip muscle: Walking does a good job of exercising the thigh and hip muscles, but it leaves the outsides of the thighs practically untouched. This workout takes care of one of walking's shortcomings. Lie on left side, legs straight. Raise right leg as high as possible. Lower to starting position slowly. Repeat ten times with each leg.
Lunges: This exercise works the upper thigh and inside of the thigh. It also stretches the hamstrings on the back of the thigh. Stand comfortably with hands on hips. Step forward a couple of feet (60 cm) with left leg, while extending arms straight ahead. Do not move your right foot. Shove off left leg and go back to hands-on-hip standing position. Repeat ten times with each leg.
RAJIV.M
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