Tag Archives: dumbbell

A Healthy Way To Get A Leg Up. Wow!

13 Jan

PhilLegUpSmlby Phillip Tomlinson

Sometimes a leg up is more than you expect.

And what a leg up it was!

Wow!

Right there from the other side of the variety store I had gone into just to look around.

There she was with a leg up.  And I mean way up.

To put it into perspective, a-hundred-and-eighty-degrees-way-up.

Yes, and if you must know, it could be referred to as a complete split — one leg firmly planted on the ground and the other pointed way up there to the heavens.

Heavens!  What a look!

Know what I did?

I took her home.  Yup.

And, yes, that postcard with an eighty-something-year-old woman at a bus stop, her body pressed up against a light pole, one leg snaked up against it into a complete split, is still my favorite postcard never-to-be-mailed to anyone.

Now that’s a leg up!

What’s your idea of a leg up?

Need a minute to think?

Well, here’s a suggestion:

Postpone your thinking by checking out the BodinSync Prescription below and trying its version of a healthy way to get a leg up.  You may notice that it’s an even more effective take on a routine that has already been covered in this blog.

__________________________

BODINSYNC PRESCRIPTION

__________________________

  1. Select a moderately weighted dumbbell.  Place one leg, instep-side behind you on a weight bench to assume a lunge position as in diagram 1.   The other leg should be firmly on the ground in front of you.  CAUTION:  Be sure to position your front leg at a distance that will not cause your knee to protrude past the front of your sneakers when you lower yourself into a full squat.  Place the dumbbell on the outside of  the foot on the ground (placing your free hand on the ground to assist you if need be) and re-assume the lunge position.  See diagram 1.  Check your stance for a firm base before proceeding.

    diagram 1

    diagram 1

  2. Now, lower your hips and reach across your body with the hand furthest away from the planted leg and snatch the weight as in diagram 2.

    diagram 2

    diagram 2

  3. As you raise yourself back up from the squat, use the other hand to re-enforce the one holding the weight as in diagram 3.  Simply do this by curling your fingers on top of the snatching hand.

    diagram 3

    diagram 3

  4. Continue your motion upward raising your arms over the shoulder opposite the leg on the ground.  See diagram 4.

    diagram 4

    diagram 4

  5. At the top of the arc above your shoulder, begin to descend again by lowering your hips and swinging the weight across your body — as in diagram 5 — just past your knee.  THAT’S ONE REPETITION.  Immediately begin to raise your arms and body back up to start the next repetition.  Do 10 repetitions on each side.  CAUTION:  On the squatting portion of this wood-chopping motion, be sure to reach sufficiently across your body so as not TO strike your knee.

    diagram 5

    diagram 5

TIP:

You may vary the difficulty of the squatting portion of the routine by lowering your hips to a manageable height, going lower as you become stronger.  You may also vary the load by experimenting with different weights.

NOTE:

Interested in trying out some fun and functional ways to improve your physical fitness?  You’re welcome to send your E-mail to chairotom@gmail.com to arrange for a class at the low introductory price of $20

Advertisements

Just Call It A Healthy Way To Keep Your Balance

24 Jan

by Phillip Tomlinson

Yo, dog!

It was a balancing act worthy of — well — a circus.

On a wire, no less.  Well, a chain to be exact.

You could call it dog on a wire. 

Yes, a dog doing — ehem — an everyday thing, standing on a chain, suspended in mid-air, in response to its owner’s command.

Then as if to further prove a point, it raised one front paw, then the next and — voila — it was now balancing only on its hind legs. 

Yo, dog!

Just an everyday kinda thing captured on the street by a cell phone user.

Are you ready for your big moment?

Considering your big moment could be anytime, I suspect you’d want those everyday kinda activities to really become second nature.  So, to help make it all just another day at the office, I invite you to try out the balancing act in the Bodinsync Prescription below.

_____________________

BODINSYNC PRESCRIPTION

_____________________

  1. Stand in a staggered stance with a dumbbell just outside the foot positioned in front.  See diagram 1.  Begin with a relatively light dumbbell, switching to a different load, if need be, after you have completed a trial repetition.

  • Stoop down, as in diagram 2, to grasp the weight — palm facing in.

    diagram 2

  • Maintaining the staggered stance, begin slowly standing up as in diagram 3.

    diagram 3

    Just past the midway point, pick up your back leg — bending it so that you are able to hold your foot with the corresponding hand as in diagram 4.

    diagram 4

  • Stand straight up to support yourself with one leg as in diagram 5.  CAUTION:  Be sure to steady your balance before proceeding.

    diagram 5

  • With your palm still facing in and your arm straight — slowly raise the dumbbell to shoulder level as in diagram 6.  Hold for a second.

    diagram 6

  • Lower the weight, returning it back to your side.  See diagram 5.
  • Bend your supporting leg to begin lowering yourself back to the stooping position, releasing your bent leg at just about the midway position.
  • Lower yourself back into a stoop with both legs now making contact with the ground.  See diagram 2.
  • Place the weight on the ground and stand back up to to re-assume the staggered-stance starting position (diagram 1).  THAT’S ONE REPETITION.  Do 10.  Place the weight on the opposite side and do another 10 repetitions.
  • TIP:

    • For a greater degree of difficulty, use a heavier weight and try picking up and releasing your back leg closer to the ground.
    • For a more intense quad and hip flexor stretch while you are standing (diagram 7), try lining up the knee that’s bent with the knee of your supporting leg.

    NOTE:

    The above is an excerpt from a full-body, multi-joint routine.  If you are interested in trying out some fun and functional ways to improve your physical fitness, you’re welcome to send your E-mail to kerolinson@gmail.com to arrange for a class at the low introductory price of $20