Daily Exercises
I would rather be hurt by the truth than be comforted
by a lie…because lies that we live by turns into the double edged Sword of Truth
that stabs us in the back of our lazyboy chair. –Vincent Dunlap
The
metaphoric reference of lazyboy chair is to show that lies make us lazy and
blind to the truth.
Obesity is a fast growing disease
which the pharmaceutical companies are getting disgustingly rich from. Does
everyone like taking medications? One major remedy is exercise. Why is that
such a problem to take care of ourselves? This is my list of exercises that I
have compiled over 20 years since high school. I have used them weekly, and I
have kept myself healthy.
Many people say they don’t have the
time to exercise, but that is a lousy excuse to waste their time watching trash
TV…but then again, almost all TV is trash. People say they don’t have the time
because they have children…GET YOUR
CHILDREN INVOLVED!!! I’ve heard “I
exercise at work”…but standing in front of a register for 8 hours is no different
than power walking for 20 minutes, which means that you don’t do SHIT!!! I hear
“I’m too old”, but is more crap
dripping from your lips. Age is irrelevant; it is how you take care of yourself
through life.
Other excuses would be…
I’m over weight…
I don’t have time (without an
excuse)…
I have a bad back (that’s your
freaking fault for not doing your crunches)…
My body hurts (because all your
tendons are tight, try stretching)…
…etcetera, etcetera, etcetera…
…but hey, it’s our choice.
Die at 95 in your sleep peacefully…or die at 65 by a violent heart attack or a
diabetic stroke…It’s all up to you.
Exercise Prequel Obesity https://www.youtube.com/watch?v=Oo61F6HnrzY
Stretches
Sitting Stretch: Sit with your back straight and
your legs straight out in front of you side by side. Bend at your waist forward touching your toes
if possible. At the same time, try to
touch your forehead to your knees, or as close as possible. Hold for set amount of time.
Standing Bend: Standing
straight bend at your waist, and touch down as far as possible without bending
your legs at the knees. Hold for a set
amount of time.
V-Stretch: Sit with your back straight and your legs straight,
but spit to both sides as far as possible.
Bend at your waist to either side touching the toes of that foot at that
time. At the same time, try to touch
your forehead to that knee in question.
After set amount of time, reverse to the other leg. After doing both legs separately, spread both
arms so both hands touch each foot (right hand, right foot; left hand, left
foot). Now dip down your forehead
towards the floor in the center of the legs.
Hold for set amount of time.
L-Stretch: Sit with one leg straight and the other bent with the
sole of the foot flat against the thigh of the straight leg and the heel
against the groin. Bend forward at the
waist as far as possible with the hand for the straight leg holding the foot
(right hand, right leg), and the hand for the bent leg holding down the knee
against the floor for the bent leg. Hold
for set amount of time. After done with
one side, reverse to the other. Hold for
same amount of time.
The “Equal” Splits: Stand facing
forward while “equally” splitting both feet to each side of the body as far as
possible. Hold for a set amount of time.
The “Forward” Splits: Stand
completely straight with both feet together.
Shove one foot forward on its heel while shoving the other backward on
its toes as far as possible. Hold for
set amount of time. Once done with one
side, reverse to other. Hold for same
amount of time.
The “Lean”: Stand straight
with feet 40o apart. Turn one
foot perpendicular to the other. Bend
down on that foot while shoving the other “out” away, but not letting the sole
of your foot come off the floor/ground.
Hold for set amount of time. Once
done with one side, reverse to other.
Hold for same amount of time.
The “Leg Cross”: Sit with your
back straight and your legs together and straight. Bring the right leg up so the knee is pressed
against your chest. Bring the foot over
the “still” straight leg, and now brace your left shoulder against your right
knee. Turn towards your right side as
much as possible. Hold for set amount of
time. Once done with one side, reverse
to other. Hold for same amount of time.
Shoulder Stretch: Bring an arm
up. With opposite arm, grab elbow and
push the arm in back of head towards the opposite side as far as possible. Hold for set amount of time. Once done with one side, reverse to
other. Hold for same amount of time.
Arm Circles: Stand straight
with the hands at your thighs and the feet together. Do large “forward” arm circles simultaneously
for a set amount. Reverse for the same
amount.
Butter Fly: Sit
down then fold up both legs with feet sole to sole. Make sure heels are pointing and pulled
towards the pelvis. Hold this for set
amount of time.
M-Stretch: Sit down with both legs bent backwards. Slowly lay back with legs still bent
backwards, and count to set amount of time.
Strength
Dumbbell Circuit: Start with 1
lb. or 3 lb. dumbbells, which ever feels comfortable to begin.
Grip
dumbbells and hang arms to the sides in resting position.
In-Front: Raise arms 90 degrees extended straight out in front
of your chest.
Out-Side: Swing arms 90 degrees, still extended, out to your
sides.
In-Top: Still extended, swing arms 90 degrees up and in over
your head.
Down-#: Bringing weights down in front of you, then spread out
to your sides in resting position, recite the numeric circuit, example “down
one”.
To
start with, start with 10 circuits. A circuit basically is a circular journey
from beginning to end. Doing 10 laps on a race track is doing 10 circuits.
Weighted Reversed Shoulder Circles: Standing with a straight back with arms at a 900 position
(upper arms straight with body with lower arms pointing forward from body
bottom side up), hold dumbbells in hands (3 lb. to start).
Triangular Push-ups: Get down on
your hands and knees. Form a triangle with
your hands with tips of thumbs and tips of fore fingers touching. Make sure the “triangle” is right below your
sternum then “kick” out your feet behind you.
Do a set amount of push-ups in this way.
Crunches: Crunches is exercising the abdominal muscles in your
torso.
Straight Crunches: Lying flat on your back, with legs together, lift your whole torso up,
bending at 300 straight.
Cross Crunches:
Lying flat on your back, have your left
hand, palm flat with extended fingers, on the back of your head. Place your right hand; palm flat with fingers together, on the small of your
stomach/over the belly button. Lift your
whole torso up bending at 300 at the same time twisting towards the
right until your left elbow is above your right hand or edge of your right side
of the body.
If
you are willing to do 30 crunches like this, then do 5 one direction, as
explained, then switch hands and twisting direction and do another 5. Remember to do even sets to each side.
Thigh Crunches: Lying flat on your back with arms flat on both sides, with legs
together, bring legs up to body bending at knees and thighs.
Jumping Jacks: Stand straight,
with feet together, and hands pressed lightly against thighs. To start, focus on an object straight in
front of you. Repetitiously, for a set
amount, spread your legs 40o then bring them back together while
simultaneously bringing your hands together over your head then back down to
your thighs at a fast pace.
Butter Fly Kicks: Lay down with
both arms straight at sides and both legs straight and parallel with each
other. Raise arms 150 degrees
above floor and, with toes pointed out, legs 450 degrees above
floor. Kick with both legs at the same
time in opposite directions going 300 degrees above and below 450
degrees. Do this a set number of times.
Crab Stand: Lying on the
back with the knees bent straight up and the feet 50o apart, bend
the arms and hands backward until palms are flat against the floor. Push up as far as possible in that position
with the hands and legs. Hold for a set
amount of time.
Standing “Lean”: Stand straight
with feet 40o apart. Shift
weight and control to one leg while straightening out the other, but still
standing. Hold for set amount of time,
and then shift to other side for same amount of time. This lean is similar to
the horse stance.
Knee Bend: Stand straight
with feet together and hands at sides made into fists. Bend at knees as far down as possible. You are trying to accomplish bending at knees
far enough to touch the floor with your knuckles, with your back still
straight. Do a set amount.
Mental Focus
Standing Meditation: Stand with feet
parallel with each other and inline with shoulders. The whole body needs to be relaxed, shoulders
down, and legs need a 15o bend.
Stand for a set amount of time (in minutes).
