Basic Training Exercise Book

Transcription

1 Basic Training Exercise Book

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3 Basic Training Exercise Book Instructions The exercises are designed to challenge the major muscles groups every day, approximately every 2 to 3 hours., for a total of 6 times per day. Start with 10 repetitions and increase as tolerated until you are able to complete 100 repetitions each day. Exercises to do EVERY Day: Modified sit-ups (in bed) Modified push-ups Squats (standing and sitting from chair ) Heel raises (Calves) Optional Exercises: Shoulder shrugs Triceps work-(standing by pushing off with arms from chair) Marching in place (Knee to chest from standing position) Forward Lunges (one leg) Knees to chest (sitting in chair or in bed) PLEASE NOTE: To reduce the risk of injury, never force or strain during exercise. If you experience any pain or discomfort during exercise, stop and consult your doctor.

4 MODIFIED SIT UPS This exercises focuses on the abdominal muscles Lay on your back on the floor with knees bent and feet resting on the floor Put your arms to your sides with your elbows bent Do not bend your neck when performing the exercise. Slowly lift your head and shoulder blades off of the floor by contracting your abdominal muscles and by pushing your hands to the floor Slowly lower, and repeat. Try this progression to make the exercise more challenging 1. Cross your arms over your chest

5 PUSH UPS This exercise focuses on the chest, arms, shoulders Stand about 3-4 feet away from a wall and on a nonslippery surface Stagger your stance so that one leg is to the front and the other is to the back Place hands on the wall at least shoulder-width apart Bend elbows to lower your chest toward the wall and then push yourself back Try these progressions to make this exercise more challenging 1. Keep both feet together about 3-4 feet from the wall, or 2. Push off of a desk instead of the wall, or 3. Push off of the floor instead of the desk.

6 squats This exercise focuses on the legs Stand with your feet shoulder width apart. Start to bend your knees and push your hips backwards as if you were going to sit down in a chair. Do not let your knees go past your toes, without them extending past your toes Then push up through your feet and stand up. Calf Raises This exercise focuses on the calves. Standing with feet shoulder width apart, arms at your sides. For an additional challenge you can hold weights in your hands. Rise up on your toes and then slowly lower back down until your heels touch the floor, repeat.

7 OPTIONAL EXERCISES

8 Shoulder Shrug This exercise focuses on the trapezius With your arms resting at your sides, bring your shoulders up towards your ears, pause, and then lower them back down. Chair Push off This exercise focuses on the triceps Sitting in a chair with arms that does not wheel away, push your body up out of the chair with your arms. Slowly release yourself back into the chair. For an additional challenge, place your hands on the seat of a chair without wheels. Start with keeping your knees bent, and bend your elbows, slowly lowering yourself towards the ground. Return to the starting position. As this becomes easier, straighten your legs.

9 Knee to chest This exercise focuses on the abdominals Place your hands on the arm rests of the chair for balance. Straighten your legs out in front of you. Slowly bring your knees towards your chest. You can either bring one knee in at a time, or both simultaneously. Slowly release back to the starting position.

10 Marching in place This exercise focuses on the hips Standing, with your arms resting at your sides, bend your right knee and bring it closer to your chest. Hold, and slowly lower. Repeat with your left leg. If you need additional help with your balance, rest your opposite hand on a stable chair or desk.

11 Lunges This exercise focuses on the quadriceps With your arms resting at your sides, step forward with your right foot, bend the right knee, and lowering yourself down. REMEMBER! You should be able to still see your toes over your right knee when it is bent! Return to starting position and repeat with your left leg.

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