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admin | Office Exercises | 01.03.2014
Body weight exercises can make up some of the best strengthening routines when you use good technique and a little creativity. Adjusting the workout: Does one or more of these body weight exercises feel too easy for you?
Below is a 15 minute workout that strengthens the major muscle groups while working on balance and functional strength (strength that you'll use every day). Straighten your L leg so that ita€™s in line with the rest of your body.2) Raise your R Leg as high as you can, then slowly lower to the start position. Holding onto the bar, place 1 foot in the middle of the chair to support some of your weight. Place your feet as close to your hands as you can while maintaining straight knees and a straight back.


Then you can increase the number of repetitions.If the routine is too difficult, do fewer repetitions. Keep your shoulder blades spaced wide on your back (instead of pinched together).2) Lower your chest to within 3 inches of the floor. Maintain the arch in your lower back and try to reach your arms fully overhead.2)Keep your knees behind your toes. Then pull up, straightening your knee, until your chin is over the bar and the bar is in line with your collarbones.3) Try for less weight on your foot each time you exercise.
Squat more deeply to make the exercise more difficult, or straighten your legs somewhat to make it easier.This exercise can also be done without the ball behind your back. Push back up and repeat.3) This exercise can be done on your toes if ita€™s easy on your knees.


As you improve with this exercise, try to drop your hips almost as low as your knees.3) Next, go up on your toes as high as you can, keeping your knees and ankles touching and your arms at your sides. Once it becomes easy to do pull ups on 1 foot, try standard (unsupported) pull ups.*Yes, you will need a pull up bar at home or access to a neighborhood playground for this exercise. Lower your self as far as you are able without strain and then return to the start position. Lift your chest, straighten your arms and knees and hold this position before going back to #1.



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