[Disclaimer]
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Stay tuned for Body & Spirit!
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Today we're going to go
over general exercise that
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you can do in the
comfort of your own home!
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Hello I'm Dick Nunez from
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the Black Hills
Health and Education Center
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where I'm the Wellness Director.
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I'm here to help you
learn how to have a healthy
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exercise program in the
comfort of your own home.
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God wants us all
to be very healthy!
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In fact, in 1
Corinthians He says:
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"What? Don't you know
that your body is the temple of
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"the Holy
Spirit that is in you?"
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You were bought with a price!
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You are not your own.
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Therefore, we're to
glorify God with our body.
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So today, we're going to
give you an exercise program
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that you can do in the
comfort of your own home
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that will train
your entire body.
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So let's get started!
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Today helping me out
will be Miles and Mike!
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Okay fellas!
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Get yourself comfortable
and in a good position there!
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We're gonna start by
training the upper chest area.
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We're gonna start with
the larger muscle groups first
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and we're just gonna start
by squeezing our hands together
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tightly and
we're gonna push out.
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We are going to push all the
way out to get a full extension
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and we're gonna draw it back in.
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Now as you at home do
this the stronger you are
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the harder you can push.
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If you're not that strong don't
worry about pushing that hard!
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Just getting the
range of motion will help.
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So many people
let their bodies go
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and don't keep exercising
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and what happens is
the body starts to atrophy.
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So we're gonna push real hard
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and try to
reach all the way out.
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Squeeze hard even at the end.
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Now pull it back again!
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We're gonna push
all the way out again.
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Push way out!
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Squeeze it hard!
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Draw back... push it back out.
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You should be feeling it in
your chest area as you do this.
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Now push real hard
out here at the end!
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Draw back... push back out.
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Squeeze it real hard!
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We're gonna do it 2 more times!
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Draw back... push it back out.
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Keep your elbows up.
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Feel your chest
squeeze at the end.
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Now draw back
and push it back out.
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One more time! Squeeze it
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as hard as you can
at that outer position.
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Squeeze it hard.
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Okay, now let's just relax.
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Any time you work a
muscle it's very important to
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have the flexibility
of that muscle as well.
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So we're gonna
stretch out a little bit.
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So, as we do this
we're just gonna stretch back
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like you're going to
take a big good morning yawn.
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Stretch back.
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Now we're gonna bring it across
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and give ourselves a hug.
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Again let's stretch back.
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Reach way back.
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Feel it stretch, come across,
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give a nice strong hug.
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Okay going along with
that we're gonna train
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our upper back.
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Anytime we work a
muscle group you always want to
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work antagonistic
muscle group as well.
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So what we're gonna do now
is train the upper back area.
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What we're gonna do is bend
down a little bit at the waist,
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reach out with one arm,
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grab it with the other hand,
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now pull back and
you're gonna stretch out.
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You want to try to feel
this in your upper back area.
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Down along the
side in what's called
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the latissimus dorsi area.
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So often people
let these areas go
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and it really
affects their posture.
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These muscles are real key,
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especially those
around the scapula which are
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the wing shaped bones
in the upper back area.
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Those bones have 16 different
muscles attaching to that area.
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So, we wanna make sure
they stay strong and fit.
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Pull and as you
come back... pull out.
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Pull in and then give yourself
resistance on the way back out.
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And pull, and
pull back out again.
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And pull, and reach
out, stretch way out!
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Pull again and reach out.
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And pull and reach out.
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We've got two more!
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...pull back ...reach out
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...pull back and reach out.
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Okay let's switch
sides, grab the other arm,
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pull and reach.
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Once again, those
following at home-
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you dictate how
hard you're gonna pull.
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Keep it going! Pull strong.
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Reach back.
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The most important
thing is to feel it in
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the muscle area that
you're working it in.
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In this case, once again,
we're focusing back in the
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latissimus dorsi area and that's
where we should be feeling it.
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Okay let's do four more!
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Pull and reach. Pull and reach.
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Two more times!
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Pull and reach. One more time!
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Pull and reach way out.
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Okay good!
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Now we're gonna
stretch that area out.
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You're going to put your
arm up over the head and pull.
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Okay, we're gonna hold
that for about ten seconds.
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Now switch over
to the other side!
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A nice comfortable stretch.
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Okay good, relax.
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Okay now we're going
to do something that's
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a little bit harder.
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We're going to be
working on our shoulder area.
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When we do shoulders
it's a very important area.
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People let them go
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it's hard for
them to move around.
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They don't have
the strength anymore
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just to even do simple
things like reaching up in
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the cupboard and
pulling something down.
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What we're going to
do is put our arms out
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and we're gonna
make small circles.
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Just make nice small circles.
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Get a nice range of motion here.
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You may have heard the
term rotator cuff before,
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lots of different
muscles in that area that give
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the body the rotation
ability in the shoulder area.
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Now let's make bigger circles!
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Now for those of you at home
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if you need to put
your arms down please do.
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Okay now let's make
those circles smaller again.
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Now let's make them
large, nice and big!
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Shorten them up again.
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I've seen people in
their 70's in their 80's...
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I've seen them double
and triple and even quadruple
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their strength in just
a 3, 4 week time period!
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So just doing simple exercises
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can make a mass
difference for you.
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Now let's make
them bigger again!
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Now just for a little
contrast let's go backwards
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and we're going to keep
them nice and small again.
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Okay now let's make them larger!
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Okay now let's go smaller again.
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And now let's make them larger.
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Once again, if you
have to put your arms down,
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that's okay!
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Okay let's go forward again
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and now let's reverse it.
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And forward
again... now reverse it.
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Okay now what
we're going to do is
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we're just hold a static hold.
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We're just gonna hold
our shoulders in one spot
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and we're going to hold
it for a time period here.
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We're gonna try to
hold it for 20 seconds.
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You should start to feel
the muscles a little bit,
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there might be a little lactic
acid starting to build up.
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There might be a
little muscular burn going on.
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we're just gonna
hold that nice and steady!
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Now that's 10 seconds.
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keep hanging in there,
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For five more seconds!
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5, 4, 3, 2, 1
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Now relax! Good.
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Didn't feel that at all did you?
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Okay what we're going
to do is we're going to
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start shrugging
the shoulders now.
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Nice big range of motion again.
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As we work with the trapezius
area and upper back area.
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As people get older often
times they lose their curvature.
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I see a lot of people
have forward head tilt.
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Forward head tilt
will put a lot of pressure
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on the upper thoracic vertebrate
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and cause a lot of problems.
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So by doing exercises
like this we keep things nice
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and relaxed
full range of motion.
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Work it around.
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Okay now let's go the other way.
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Nice full range of motion again.
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Nice big circles.
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Lift those shoulders way up
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and rotate them forward.
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Let's do five more.
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1, 2, 3, 4, and 5.
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Good!
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Now, to stretch that out,
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we're just going to
bring that arm across
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and stretch that shoulder area.
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Once again we wanna hold this
stretch for about 10 seconds.
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A stretch should not be painful.
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It should feel very comfortable.
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Okay and switch!
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Feel that shoulder stretch!
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Five more seconds.
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Okay.  Good!
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Now relax.
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Okay now we're going
to work the bicep area.
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You're going to
grab the wrist, palms up
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and we're gonna
curl our bicep up
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and then push it back down.
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Then curl it up.
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Then push down.
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Bicep muscle is a very
important muscle group.
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Although sometimes we think of
it as just a "show off" group.
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It is very important
for the stability of the arm
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and to keep the
elbow moving properly.
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When I was a shot
putter back in college we had a
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fellow who didn't
believe in doing biceps.
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He said it was only a
body building exercise
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and so I stopped doing
them and started losing
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the speed of my
arm in the shot put.
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When I started doing biceps
again it came right back again!
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So it's very important
to have the stability of
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both muscle groups in any area.
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Okay let's do three more.
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Once again we control how
hard we want to work here.
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One more time, good!
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Now switch it over
to the other side now.
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The most
important thing is to keep
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that good full range of motion.
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When we use
muscle against muscle
00:11:45.23\00:11:46.95
many people remember
the old Charles Atlas thing.
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The 97 pound weakling
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and somebody
kicking sand in his face.
00:11:50.85\00:11:51.82
A lot of what we're doing
has a similar concept except,
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Atlas just did a
muscle against muscle
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while we're
doing a range of motion
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(which I find very important).
00:11:59.73\00:12:01.25
Once again, you control
how hard you want to work here!
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Pull up.
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Press back down.
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Okay we're
going to do five more.
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Focus on the bicep muscle.
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Concentrate on the
muscle you're working!
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That's extremely important.
00:12:23.33\00:12:27.62
Okay good!
00:12:27.67\00:12:28.64
Now, what we're doing is
we're going to switch around
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and we're gonna
use the tricep now.
00:12:32.50\00:12:33.55
The way we're going to do
this is we're simply going to
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brace the hand
again against the fist.
00:12:37.13\00:12:41.58
We're gonna press down
00:12:41.63\00:12:44.55
and bring it back up. Okay.
00:12:44.60\00:12:47.52
Now you're feeling it
in the back of your arms.
00:12:47.57\00:12:50.65
Many women wanna
focus on this area because
00:12:50.70\00:12:53.88
they tend to put body
fat on their tricep area.
00:12:53.93\00:12:56.68
We refer to it as a
grandma wave bye bye fat.
00:12:56.73\00:12:58.38
Where they wave bye bye and
you stop and it's still waving!
00:12:58.43\00:13:01.78
So, we want to
work on that area.
00:13:01.83\00:13:05.12
There's nothing you can
do to spot reduce fat but
00:13:05.17\00:13:07.52
as we strengthen the
muscle area it will firm up
00:13:07.57\00:13:10.95
the back of the arm.
00:13:11.00\00:13:13.95
So, we're gonna press that down
00:13:14.00\00:13:19.02
and feel that in
the back of the arm.
00:13:19.07\00:13:23.28
Okay let's do five more of them!
00:13:23.33\00:13:28.42
Okay and three more.
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And one more time.
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Okay! Good.
00:13:36.67\00:13:37.64
Now switch over
to the other side.
00:13:37.65\00:13:40.05
Once again press
down and pull it back up.
00:13:40.10\00:13:44.38
Remember you dictate
how hard you want to work!
00:13:44.43\00:13:48.22
If you're very strong you
can still get an excellent
00:13:48.27\00:13:50.75
workout doing this by
making sure you push yourself
00:13:50.80\00:13:54.15
a little bit and create
a lot of resistance there.
00:13:54.20\00:13:57.95
But, if it's very
difficult for you to move
00:13:58.00\00:14:00.95
then, once again,
get a range of motion.
00:14:01.00\00:14:04.38
It's all we really
need to focus in on.
00:14:04.43\00:14:08.85
Nice strong push...
00:14:08.90\00:14:12.72
Okay we're gonna
do five more of these
00:14:12.77\00:14:16.22
with full range of motion.
00:14:16.27\00:14:22.05
And two more!
00:14:22.10\00:14:26.12
And one more time. Good!
00:14:26.17\00:14:27.95
Okay now let's
just shake the arms out;
00:14:28.77\00:14:30.85
let them relax a little bit.
00:14:30.90\00:14:32.98
Okay now we're
gonna go after the biggest
00:14:33.03\00:14:36.58
strongest muscles of
the body and that's the legs
00:14:36.63\00:14:41.12
and the gluteus maximus area!
00:14:41.17\00:14:43.08
We can have
really strong upper body
00:14:43.13\00:14:45.32
and really strong
biceps and triceps
00:14:45.37\00:14:48.25
but without strong legs
and strong gluteus maximus,
00:14:48.30\00:14:50.65
it can be very
hard to get around.
00:14:50.70\00:14:52.88
In fact, often times people
will just let that area go.
00:14:52.93\00:14:56.92
If you look at top athletes,
00:14:56.97\00:14:58.55
top professional athletes,
00:14:58.60\00:15:00.05
you'll see they
have very well developed
00:15:00.10\00:15:02.65
gluteus maximus.
00:15:02.70\00:15:04.02
Often times, you
see people out there,
00:15:04.07\00:15:07.02
construction
workers and so on, so forth
00:15:07.07\00:15:09.55
and their pants
are always falling off
00:15:09.60\00:15:11.05
because they have
nothing left to keep it up!
00:15:11.10\00:15:12.07
I hear women often
times say my husband,
00:15:12.08\00:15:13.42
it looks like
somebody took the air valves
00:15:13.47\00:15:15.35
and let all the air out
of the back of their cheeks!
00:15:15.40\00:15:17.55
So what we want to do is
find a way to correct that.
00:15:17.60\00:15:20.72
The only way to do
that is by getting a good
00:15:20.77\00:15:23.15
exercise program and
try to stimulate that area.
00:15:23.20\00:15:25.45
Unfortunately, most people do
not know how to squat properly.
00:15:25.50\00:15:30.08
When you say to
somebody to squat...
00:15:30.13\00:15:31.45
(and you wanna catch a
side view of my legs here)
00:15:31.50\00:15:34.92
...When you go to squat the
first thing you tend to do is
00:15:34.97\00:15:37.58
push your knees out!
00:15:37.63\00:15:39.12
Now you may have heard before
00:15:39.17\00:15:40.52
that squatting is
very dangerous to do.
00:15:40.57\00:15:44.12
Well it is, if you do it wrong.
00:15:44.17\00:15:46.62
But the good Lord
made our knees to bend
00:15:46.67\00:15:48.75
and there's some times during
the day when all of us need
00:15:48.80\00:15:51.82
to squat down or sit down so
it is a very natural function.
00:15:51.87\00:15:55.58
However, if you lose
that ability to squat down
00:15:55.63\00:15:58.75
you'll definitely regret it.
00:15:58.80\00:16:00.95
You may have heard before
when you go to pick something up
00:16:01.00\00:16:02.55
somebody will say, "use
your legs, use your legs!"
00:16:02.60\00:16:04.45
Well, that's important to
do but the squatting action
00:16:04.50\00:16:07.92
is the key to
picking anything up!
00:16:07.97\00:16:10.35
So what we're going to do
here is we're gonna teach you
00:16:10.40\00:16:12.75
how to squat properly
and we're going to do this by
00:16:12.80\00:16:15.05
just crossing arms across the
chest and when we squat down,
00:16:15.10\00:16:18.18
the first movement should not
be to bend forward like that!
00:16:18.23\00:16:21.48
The first movement
should be to push our hips back
00:16:21.53\00:16:24.18
so the knees do not
go over the feet at all!
00:16:24.23\00:16:27.08
If your knees go over
your feet that's wrong!
00:16:27.13\00:16:29.88
Now if you're not
very fit or not very strong
00:16:29.93\00:16:32.08
you won't be able
to squat down very far.
00:16:32.13\00:16:34.08
The fitter you are
the deeper you can go!
00:16:34.13\00:16:37.38
So what we're going
to do is cross the arms
00:16:37.43\00:16:39.22
and now we're gonna
start squatting down.
00:16:39.27\00:16:42.98
Okay!
00:16:43.03\00:16:44.82
And up slowly.
00:16:44.87\00:16:46.55
Now we're gonna
go back down again...
00:16:46.60\00:16:49.52
...squat down.
00:16:49.57\00:16:51.32
Once again, if you can't
go this deep, that's okay!
00:16:51.37\00:16:53.98
What we wanna do also
is don't lock the legs out
00:16:54.03\00:16:56.28
so we can keep
that tension on there.
00:16:56.33\00:17:00.82
Okay up nice and slow.
00:17:00.87\00:17:03.52
Now we're going back down again.
00:17:03.57\00:17:06.45
Nice and tight!
00:17:06.50\00:17:08.78
Good!
00:17:08.83\00:17:10.48
As we push back we should feel
00:17:10.53\00:17:12.52
the gluteus
maximus working as well.
00:17:12.57\00:17:15.18
Once again, that's a
very important muscle group
00:17:15.23\00:17:17.08
and is stimulated
by doing this action.
00:17:17.13\00:17:22.08
Squat down -push back!
00:17:22.13\00:17:25.78
Okay good!
00:17:25.83\00:17:26.98
We're looking
good! Keep it going!
00:17:27.03\00:17:30.58
Nice and tight!
00:17:30.63\00:17:33.02
Feel those legs work!
00:17:33.07\00:17:40.02
Good.
00:17:40.07\00:17:42.35
Let's keep it going!
00:17:42.40\00:17:44.38
Remember if you need to stop
and rest, that's okay except for
00:17:44.43\00:17:48.18
Mike and Miles! You
don't have any choice!
00:17:48.23\00:17:50.72
Keep going!
00:17:50.77\00:17:54.28
Okay nice and tight.
00:17:54.33\00:17:56.68
Squat down.
00:17:56.73\00:17:58.32
We're gonna do five more...
00:17:58.37\00:18:06.18
three more...
00:18:06.23\00:18:08.68
1 and 2 and one more time, 3,
00:18:08.73\00:18:17.92
okay now we're gonna squat down
and we're just gonna hold it!
00:18:17.97\00:18:19.98
And we're gonna try to
hold it for 30 seconds!
00:18:20.03\00:18:24.65
Once again, this
is a static hold.
00:18:24.70\00:18:27.62
It can become a
little bit uncomfortable.
00:18:27.67\00:18:28.95
You may have to stop and
rest but it's a good way of
00:18:29.00\00:18:33.28
totally fatiguing the muscles.
00:18:33.33\00:18:35.02
Maybe even Miles and
Mike will feel it, who knows!
00:18:35.07\00:18:38.55
We've got 10 more seconds to go!
00:18:38.60\00:18:40.28
9, 8, 7, 6, 5, 4, 3, 2, 1
00:18:40.33\00:18:49.35
Good.
00:18:49.40\00:18:51.25
Good job!
00:18:51.30\00:18:52.27
Did you guys feel that at all?
00:18:52.28\00:18:53.35
Okay now what we're
gonna do is stretch out
00:18:53.40\00:18:55.98
that quadriceps group.
00:18:56.03\00:18:57.85
In order to do this it's
usually best to brace yourself.
00:18:57.90\00:19:01.12
So, what I'm gonna do is
I'm gonna have Miles and Mike do
00:19:01.17\00:19:03.85
the quadriceps stretch as
I just talk you through it.
00:19:03.90\00:19:07.02
Okay go ahead and
brace yourselves fellows
00:19:07.07\00:19:09.98
and get a hold of a
leg, get a hold of an ankle.
00:19:10.03\00:19:12.72
Okay, so we're
gonna pull up a little bit
00:19:12.77\00:19:14.95
and we're gonna stretch right
here in this quadriceps area.
00:19:15.00\00:19:17.92
Now if you're really
flexible you may have to lean
00:19:17.97\00:19:20.02
forward a little more so you can
pull that up a little higher.
00:19:20.07\00:19:23.58
Good!
00:19:23.63\00:19:24.75
Both of these guys
are nice and flexible.
00:19:24.80\00:19:27.18
Don't pull each other over!
00:19:27.23\00:19:30.95
Okay. Hold it for
five more seconds.
00:19:31.00\00:19:35.38
Okay now switch!
00:19:35.43\00:19:39.65
Once again it would be
good to just brace yourself
00:19:39.70\00:19:42.22
against the wall but since we
don't have a wall right by us,
00:19:42.27\00:19:44.95
we'll do the buddy system.
00:19:45.00\00:19:46.88
Do the next best thing!
00:19:46.93\00:19:48.78
Okay.
00:19:51.97\00:19:52.94
Go ahead and
pull up a little more,
00:19:52.95\00:19:55.55
There you go!
00:19:55.60\00:19:56.82
Good! You guys would
make great flamingos!
00:19:56.87\00:19:59.48
Good.
00:19:59.53\00:20:00.50
Alright now we're gonna
stretch the other aspect of it.
00:20:00.51\00:20:02.65
We're gonna
stretch the hamstring area.
00:20:02.70\00:20:04.58
What we're gonna do is step out,
00:20:04.63\00:20:06.42
we're gonna be up on the heel
00:20:06.47\00:20:07.82
and we're gonna
lean forward into it.
00:20:07.87\00:20:10.15
Lean forward and
you'll feel that stretch
00:20:10.20\00:20:13.98
on the back of the leg.
00:20:14.03\00:20:17.25
Okay five more seconds.
00:20:20.77\00:20:24.42
Okay good!
00:20:27.07\00:20:29.92
Step out the other side.
00:20:29.97\00:20:33.08
Nice stretch of
the hamstring again.
00:20:33.13\00:20:38.62
If you're real flexible
you might want to lean way
00:20:38.67\00:20:41.18
forward into it so you
feel a good stretch there.
00:20:41.23\00:20:43.52
A lot of people experience
what's called sciatica.
00:20:43.57\00:20:46.38
A lot of that's caused by
tightness in the hamstring area
00:20:46.43\00:20:49.58
and we'll be going
over more of that training
00:20:49.63\00:20:51.88
specifically in a later show.
00:20:51.93\00:20:58.35
Okay relax.
00:20:58.40\00:20:59.88
Okay, now, what we're gonna
do is step out to the side.
00:20:59.93\00:21:04.52
We're gonna feel it stretch
on the inside of the thigh here.
00:21:04.57\00:21:09.32
In the abductor/adductor area.
00:21:09.37\00:21:11.32
When people have to
move sideways the abduction
00:21:11.37\00:21:13.55
and adduction area is
always very important!
00:21:13.60\00:21:16.28
The abductors are outside,
00:21:16.33\00:21:17.32
the adductors are on
the inside of your leg.
00:21:17.37\00:21:20.12
Very important to
keep those flexible!
00:21:20.17\00:21:23.15
Okay. Let's switch over.
00:21:23.20\00:21:30.45
Feel that stretch of
the hamstring or excuse me!
00:21:30.50\00:21:34.72
...Of the abductor area again!
00:21:34.77\00:21:40.75
Okay let's hold it
for five more seconds!
00:21:40.80\00:21:44.65
Okay good!
00:21:44.70\00:21:45.95
Okay now what we're
gonna do is stretch.
00:21:46.00\00:21:49.42
We're gonna train and
stretch the calf area.
00:21:49.47\00:21:51.08
The way we're gonna do
that is by stepping back, okay,
00:21:51.13\00:21:54.75
and you're gonna rock
back on that heel a little bit.
00:21:54.80\00:21:57.75
Now you're gonna
push up, then rock back...
00:21:57.80\00:22:00.88
...push up, then rock back.
00:22:00.93\00:22:08.25
A lot of times people will
get their Achilles tendon area
00:22:08.30\00:22:10.95
very tight because
of -especially women who
00:22:11.00\00:22:14.92
wear high heeled shoes!
00:22:14.97\00:22:16.12
Anybody who wears high heels
they shorten the Achilles tendon
00:22:16.17\00:22:19.18
and make it more susceptible
to rupture if they don't keep
00:22:19.23\00:22:22.95
good flexibility aspect to
that Achilles tendon calf area.
00:22:23.00\00:22:28.52
Okay we're gonna
do five more times!
00:22:31.83\00:22:35.22
The reason why we're stepping
back like this is, it helps us
00:22:35.27\00:22:37.72
to get that full range of
motion we're looking to get!
00:22:37.77\00:22:44.72
Okay.
00:22:44.77\00:22:45.78
One more time!
00:22:45.83\00:22:47.48
Okay!
00:22:47.53\00:22:48.78
Now let's just press
that heel in the ground
00:22:48.83\00:22:51.02
and let's just
feel that stretch.
00:22:51.07\00:22:52.65
Maybe lean forward a
little bit more so you feel
00:22:52.70\00:22:55.55
that good stretch in
the back of the leg again.
00:22:55.60\00:22:58.42
Okay!
00:22:58.47\00:22:59.44
Let's switch and
do the other leg now.
00:22:59.47\00:23:00.95
Once again we're gonna
push up and press it down.
00:23:01.00\00:23:08.38
We're gonna do
somewhere around 15 repetitions.
00:23:08.43\00:23:12.12
A question often comes
when you're exercising,
00:23:12.17\00:23:14.32
"How do you breathe?"
00:23:14.37\00:23:16.75
My standard
response is in and out.
00:23:16.80\00:23:19.22
Just make sure you
don't hold your breath!
00:23:19.27\00:23:25.95
Okay!
00:23:26.00\00:23:26.97
Let's do five more!
00:23:27.00\00:23:31.95
And two more times!
00:23:32.00\00:23:34.35
And last one!
00:23:34.40\00:23:36.35
Good!
00:23:36.40\00:23:37.37
Press the heel to the ground
00:23:37.38\00:23:38.78
and just hold it there.
00:23:38.83\00:23:45.05
Okay good.
00:23:45.10\00:23:46.62
Alright! Now we're gonna
do some abdominal training.
00:23:46.67\00:23:51.15
This particular
program we're doing today is to
00:23:51.20\00:23:54.02
help you so you don't have
to get on the floor at all.
00:23:54.07\00:23:55.98
There will be times I normally
would show you other things
00:23:56.03\00:23:57.65
you can do on the floor but this
program today is designed to
00:23:57.70\00:24:00.72
show you what to do by not
getting on the floor at all.
00:24:00.77\00:24:04.62
So let's just put
our hands behind our back
00:24:04.67\00:24:07.18
and we're gonna blow
out as we come forward
00:24:07.23\00:24:09.52
that should help us
contract abdominal wall.
00:24:09.57\00:24:11.88
So blow out and
bend over at the waist.
00:24:11.93\00:24:16.72
Now come back up!
00:24:16.77\00:24:18.92
We're gonna lean back and
stretch the abdominal wall.
00:24:18.97\00:24:23.35
Blow out again.
00:24:23.40\00:24:25.22
Try and crunch
over at the waist.
00:24:25.27\00:24:28.05
Up and back. And bend over.
00:24:28.10\00:24:32.05
Crunch the
abdominal as you do it.
00:24:32.10\00:24:35.98
Up and back!
00:24:36.03\00:24:37.00
The abdominal has the
four inch range of motion.
00:24:37.01\00:24:39.08
It's whole function is
just stabilize the body.
00:24:39.13\00:24:43.52
Up and back!
00:24:43.57\00:24:47.88
Crunch over.
00:24:47.93\00:24:50.25
Also, by doing this, we're
working our lower back as well.
00:24:50.30\00:24:54.92
Blow out.
00:24:54.97\00:24:56.65
Crunch over.
00:24:56.70\00:24:58.92
Up and back.
00:24:58.97\00:25:01.12
Lean back.
00:25:01.17\00:25:02.22
Okay again over,
00:25:02.27\00:25:06.55
up and back.
00:25:06.60\00:25:08.62
Good!
00:25:08.67\00:25:09.64
We're gonna try to do ten more.
00:25:09.65\00:25:14.78
Lean back.
00:25:14.83\00:25:16.05
Feel it stretch!
00:25:16.10\00:25:17.28
Over again.
00:25:17.33\00:25:19.05
There's no magic way to take
body fat off the abdominal wall!
00:25:19.10\00:25:23.32
It's just a matter
of consistent exercise.
00:25:23.37\00:25:26.35
You have to remember something
you cannot contract fat!
00:25:26.40\00:25:30.92
Blow out.
00:25:33.93\00:25:35.58
Crunch over.
00:25:35.63\00:25:39.32
Blow out.
00:25:39.37\00:25:42.28
Okay let's do three more!
00:25:42.33\00:25:44.85
Blow out.
00:25:44.90\00:25:46.38
Crunch over!
00:25:46.43\00:25:49.25
Two more times.
00:25:49.30\00:25:52.68
Over and back.
00:25:52.73\00:25:55.18
One more time. Good!
00:25:55.23\00:25:58.82
Often times people are
concerned about what do we do
00:25:58.87\00:26:00.98
about the thing we call
love handles on the sides.
00:26:01.03\00:26:04.25
We don't want to
do any side bending.
00:26:04.30\00:26:06.02
In fact, actually that
will stimulate the development
00:26:06.07\00:26:08.22
of the external oblique muscles
00:26:08.27\00:26:09.98
and actually make somebody
wider through the waist!
00:26:10.03\00:26:12.52
I don't think we want that!
00:26:12.57\00:26:13.54
But we can do a twisting
motion by simply turning.
00:26:13.55\00:26:19.92
Now we're gonna go
the other direction.
00:26:19.97\00:26:25.12
And turn.
00:26:25.17\00:26:29.62
And turn.
00:26:29.67\00:26:31.02
This is more
for our flexibility.
00:26:31.07\00:26:33.45
It's really not going to
magically take anything off
00:26:33.50\00:26:35.92
or make your waist
smaller but it will work
00:26:35.97\00:26:38.82
those muscles and help it.
00:26:38.87\00:26:40.62
So, you do have
a better potential
00:26:40.67\00:26:43.35
of not getting injured
when you have to turn suddenly.
00:26:43.40\00:26:48.08
And turn.
00:26:48.13\00:26:50.35
And a couple more times.
00:26:50.40\00:26:52.15
Over...
00:26:52.20\00:26:54.78
And back again.
00:26:54.83\00:26:58.38
And one more time.
00:26:58.43\00:27:00.95
Turn,
00:27:01.00\00:27:03.22
and turn.
00:27:03.27\00:27:04.62
Good!
00:27:04.67\00:27:05.92
Okay I think that
wraps up our exercise today!
00:27:05.97\00:27:08.75
Thanks a lot Miles and Mike!
00:27:08.80\00:27:10.55
I appreciate your help here!
00:27:10.60\00:27:13.68
It's always very important
that whenever you start
00:27:13.73\00:27:15.15
an exercise program
that you maintain it on a
00:27:15.20\00:27:17.52
regular basis because
that's when the benefits
00:27:17.57\00:27:19.48
are really going to come.
00:27:19.53\00:27:20.75
When you get consistent
with your exercise routine.
00:27:20.80\00:27:22.28
Also, it's important that you
make sure that you check with
00:27:22.33\00:27:25.02
your doctor to see if
there's gonna be any limitations
00:27:25.07\00:27:28.12
you might have
whenever you start to exercise.
00:27:28.17\00:27:31.38
But most importantly,
whenever I talk to people
00:27:31.60\00:27:33.52
about exercise the
motivation with which they
00:27:33.57\00:27:35.62
do their exercise
is extremely important
00:27:35.67\00:27:38.45
and for me it has to
be centered upon Christ!
00:27:38.50\00:27:41.32
In fact, Philippians 4:13 says;
00:27:41.37\00:27:42.78
"I can do all things through
Christ who strengthens me."
00:27:42.83\00:27:46.18
I have found
that people who train
00:27:46.23\00:27:47.55
they're simply beating
the air unless they have that
00:27:47.60\00:27:50.32
central focus in
their life of Jesus Christ.
00:27:50.37\00:27:52.92
So, whenever you
work out, remember...
00:27:52.97\00:27:54.78
we're doing it
for the right reasons!
00:27:54.83\00:27:56.32
We're to glorify
God with our body.
00:27:56.37\00:27:58.12
in all things we do,
00:27:58.17\00:27:59.42
in all things we say.
00:27:59.47\00:28:00.65
Everything that we
do will glorify Him.
00:28:00.70\00:28:03.15
Thanks and we'll
see you next time.
00:28:03.20\00:28:05.32