Posted by: yoga librarian | May 31, 2010

Beginner’s simple strength boosting exercises

Beginner’s simple strength boosting exercises  

From Harvard Medical School HEALTHbeat May 18, 2010  

These exercises are from the new 2010 edition of  Strength and Power Training: A guide for adults of all ages.   

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A sturdy chair with armrests and athletic shoes with non-skid soles are all you need for these simple strength building exercises.    

Seated bridge

seated bridge Sit slightly forward in a chair with your hands on the armrests. Your feet should be flat on the floor and slightly apart, and your upper body should be upright (don’t lean forward). Using your arms for balance only, slowly raise your buttocks off the chair until nearly standing with your knees bent. Pause. Slowly sit back down. Aim for 8–12 repetitions. Rest and repeat the set. 

Triceps dip

triceps  dip Put a chair with armrests up against a wall. Sit in the chair and put your feet together flat on the floor. Lean forward a bit while keeping your shoulders and back straight. Bend your elbows and place your hands on the armrests of the chair, so they are in line with your torso. Pressing downward on your hands, try to lift yourself up a few inches by straightening out your arms. Raise your upper body and thighs, but keep your feet in contact with the floor. Pause. Slowly release until you’re sitting back down again. Aim for 8–12 repetitions. Rest and repeat the set.  

Standing calf raise

standing calf  raise Stand with your feet flat on the floor. Hold onto the back of your chair for balance. Raise yourself up on tiptoe, as high as possible. Hold briefly, then lower yourself. Aim for 8–12 repetitions. Rest and repeat the set.  

 For more information visit Harvard School of Medicine’s Special Health Reports.   

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