The following
program is designed
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to demonstrate simple workouts
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that you can use to
improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Stay tuned to Body and Spirit,
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where, today we
are going to talk about
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how to make the body stronger.
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Hello, I'm Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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Today, we are gonna talk about
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ways of making
the body stronger.
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In fact in Proverbs, it
says that a wise man is strong
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and he who has
knowledge gains strength.
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So God wants us to be strong
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and our body
should be taken care of,
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but often times we don't know
how to make ourselves stronger
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and we find too often
that people as they grow older,
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start to lose their strength.
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In fact, if you
take a typical man,
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by the time he is 70 years old,
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he is going to have
lost 30% of his muscle mass
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and 40% of his strength.
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And women will lose
it even faster than that
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because they tend
to be even less active.
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So we are gonna
know our ways today
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that we can actually
increase our muscle mass
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and make ourselves stronger
by just working out at home.
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And this is going to
be good for everybody
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whether you are
very conditioned already
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or whether you can do
hardly anything at all.
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We are gonna try and
make this apply to you.
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So let's get started.
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Today, we are gonna have
helping me Greg and Scott.
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Then we're gonna start simply
by just loosening the body up.
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We are gonna
swing the arms around.
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Okay, now let's go
back the other direction.
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Okay, now let's just bring them
across to our body and back out.
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Just simply loosening up,
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remember,
stretching is not warming up.
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Stretching is stretching.
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What we are doing right now
is simply trying to get some
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blood circulating to the muscles
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that we are going to be
stimulating in just a moment.
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Okay, what we're gonna do to
start out the exercise program
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is we are gonna be
doing some push-ups.
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Now push-ups can
be done on the floor,
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they can be done in
what's called female style,
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where the knees
are on the floor.
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They can be done
against the wall,
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so if you are not very fit
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and you simply
want to use a wall
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where you just low yourself
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and push back up, that's fine.
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You take it from
where you are at.
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For these fellows
who are both pretty fit.
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We are going to do a
more advanced type exercise
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and we're going
to be doing push-ups
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with a little
bit of twist to it.
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So we're gonna go and
get down in push-up position.
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Now we are gonna do these
what are called super slow,
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so we are gonna do 10
seconds down and 10 seconds up.
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So start, get yourself up.
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Okay, start
lowering yourself down.
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Slowly, slowly, that is five,
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six, seven, eight, nine, ten,
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now up slow, one, two, three,
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four, five, six, seven,
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eight, nine, ten.
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Down slow, one,
two, three, four,
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five, six, seven,
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eight, nine, ten.
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Up slow, one, two, three, four,
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five, six, seven,
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eight, nine, ten.
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Let's go one
more. One, two, three,
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four, five, six, seven,
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eight, nine, ten.
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Now up slow, one, two, three,
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four, five, six, seven,
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eight, nine, ten. Good job.
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Okay, back up on your feet.
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Now we only did
about five of those,
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but since they were
ten second repetitions
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it makes them
much more difficult.
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And we find interestingly enough
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that if we do
repetitions very slowly
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it actually stimulates
the fast twitch fibers
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where if we do repetitions fast,
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it stimulates the
slow twitch fibers.
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So the biggest,
strongest fibers in the body
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are the fast twitch fibers
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but once they are
tired then they need to rest.
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In fact, often
times people ask me,
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they'll say how do you maintain
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such a high level
of strength especially
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at my age being
a total vegetarian?
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And I say, well, because
I have learned how to rest.
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I only train three times
a week for about 20 minutes
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and then I spend
a lot time resting.
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Because once we
stimulate the body,
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then we have to
let ourselves recover.
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And I think we need to
do, that was an amen I heard.
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Okay, let's reach back
we gonna stretch the chest,
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which were just
trained and cross over.
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Time to stretch the muscles
out as after you work them.
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Okay, back again.
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And bring it across.
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Okay, we are gonna do
some upper back training now.
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I'm gonna pick on
you for a moment, Scott.
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I want you to kneel
down on the ground there
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and pray that
you'll survive I know
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don't worry about
that, you'll survive.
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Okay, I want you
to bend the elbows.
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Okay, don't hook your
hand so keep them lose.
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Okay, I want you to push down.
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Push your elbows
down towards your sides.
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Push down. Push down.
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Good. Now resist on the way.
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Push, good,
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and push, good, push.
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Now what I am doing is
I am trying to give him
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enough resistance to
make it hard for him,
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but yet also still allowing him
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to get through a
full range of motion.
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Good, again.
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Okay, let's do
five more like that.
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And three more.
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Last one coming up.
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Okay, now we are gonna take
it down in front of you here.
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Now drive back.
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Good.
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We're just try to
emphasize the upper back area,
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the first movement
was more latissimus dorsi
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and then use as minor muscles,
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the rhomboids,
the teres muscles,
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and some of those
in the upper back.
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And now this is
isolating nose muscles
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with just a little assistance
from latissimus dorsi.
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Okay, let's do five more.
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Two more.
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Good.
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Okay, go ahead and stand up.
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For those at home, I
was giving him resistance
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but if you just did
the range of motion even,
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it's still gonna
be beneficial to you.
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Now as you get stronger
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or if you have
somebody workout with you,
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you can have the
resistance working there.
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Let's stretch those muscles out.
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Arm up over the head.
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And feel the
stretch along the side.
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Okay, switch it over.
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And feel that stretch.
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Okay, we are gonna
do the shoulders now.
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Greg, I want you
to come in behind me
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and you are gonna
add my resistance to me.
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I want to put
your hands on my wrist.
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And I am going to
raise my arms about the side,
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you want to give me
range of motion still
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and you wanna push down.
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Now push, good. And push.
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Now you try and
keep your arms straight.
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It's important to
try and keep them tight
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as you go up and down.
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Concentrate, I am
working the shoulders,
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feeling the muscles
that you are working.
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Okay, we're
gonna to do two more.
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Okay, then what I am
gonna do is push down,
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my arms back down.
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Oh, some people
will try anything.
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I passed the test, uh?
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Okay, good.
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Okay, let's stretch the
shoulders out, right across.
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And switch over
to the other side.
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Okay, we gonna
do the biceps now.
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Greg, payback time. Okay.
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You're gonna turn
your palms up like that.
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Okay I want you to
curl up and resist down.
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Now if it's harder even
to do this then you just do
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the range of motion with nothing
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or you could be using weights.
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If you have a partner,
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then you give yourself
each other good workout.
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Good, good, we are looking good.
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Up. Good.
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Up, strong.
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One more time.
Now hold that tight.
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Hold it tight, hold it, hold it,
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don't let me push it down.
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Fight it, fight it.
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Good job. All right. Excellent.
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Okay, next, kneel down there.
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Here we just did the biceps,
00:10:11.12\00:10:12.18
now we are going
to do the triceps.
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Okay. I want you to get
your hands up here like this.
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Just lock your hands, okay.
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Go and hook your
fingers together there.
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Bring it up overhead.
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I want you to press
up and back down again.
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Good.
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Press up and down, good.
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Let's keep going. Push strong.
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You can do this
with no weights at all
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or you could just have
may be a book in your hand
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or a Clorox jug or something
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to give you little resistance.
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I strongly
encourage that you maybe
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have a workout
partner that always
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makes it a lot more fun.
00:10:55.95\00:10:57.86
This I think is fun.
00:10:59.97\00:11:01.76
Yes, looks like you're starting
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to feel a little bit there.
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Okay, now I want you
to hold it real tight.
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Good, good, good, again.
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He's got good
definition of his arms.
00:11:14.26\00:11:15.89
You can see the muscles working
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and trembling
there a little bit.
00:11:17.15\00:11:19.59
Now make sure
you keep breathing,
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don't hold your breath.
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Your face starts turning
red, that's not a good sign.
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Okay, I want you to
hold me one time real tight.
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Don't even lift, I
thought you don't want me
00:11:28.10\00:11:29.66
to push it down at all.
00:11:29.67\00:11:31.73
Okay. Fight it,
fight it, okay, good.
00:11:31.74\00:11:34.14
Okay, start to
shake the arms out,
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and just let 'em
relax a little bit.
00:11:37.75\00:11:39.41
Okay, now we are
gonna go into some squats.
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We are going to do the
squats in a similar way
00:11:42.82\00:11:44.29
we did the push-ups.
00:11:44.30\00:11:45.48
We are gonna do
the 10 second reps,
00:11:45.49\00:11:46.63
I am sure you guys
will really enjoy this.
00:11:46.64\00:11:49.18
Now remember,
whenever we do squats,
00:11:49.19\00:11:50.72
we want to make sure
we are in a good position.
00:11:50.73\00:11:53.51
We're gonna have the feet
00:11:53.52\00:11:54.66
just a little wider
than shoulder width.
00:11:54.67\00:11:56.96
We are going to
focus on squatting back.
00:11:56.97\00:11:59.40
We don't want to shoot the
knees over the feet at all.
00:11:59.41\00:12:02.04
We are gonna sit
back into the squat.
00:12:02.05\00:12:03.89
We want the xiphoid process up,
00:12:03.90\00:12:06.24
the chest is up, the head is up,
00:12:06.25\00:12:08.36
and we are going to do a
good, good squat position.
00:12:08.37\00:12:10.40
Okay, you're gonna cross
your arms across your chest.
00:12:10.41\00:12:13.88
You ready? Ready. All right.
00:12:13.89\00:12:15.82
Okay, start
squatting down slowly.
00:12:15.83\00:12:17.19
One, two, three, four
00:12:17.20\00:12:20.70
five, six, seven,
00:12:20.71\00:12:23.73
eight, nine, ten. Up slow.
00:12:23.74\00:12:27.23
For those of you at
home, you don't have to do
00:12:27.24\00:12:29.63
the 10 second ones or you
can just hold it statically.
00:12:29.64\00:12:32.72
Seven, eight, nine.
Don't lock out, back down.
00:12:32.73\00:12:36.16
One, two, three, four,
00:12:36.17\00:12:39.61
five, six, seven,
00:12:39.62\00:12:42.37
eight, nine, ten.
00:12:42.38\00:12:44.86
Up slow, one, two, three,
00:12:44.87\00:12:48.18
four, five, six,
00:12:48.19\00:12:51.08
seven, eight, nine.
00:12:51.09\00:12:53.62
Back down, one, two, three,
00:12:53.63\00:12:57.05
four, five, six, seven,
00:12:57.06\00:13:00.76
eight, nine, ten.
00:13:00.77\00:13:02.76
Up slow, one, two, three,
00:13:02.77\00:13:06.07
four, five, six,
00:13:06.08\00:13:09.12
seven, eight, nine.
00:13:09.13\00:13:11.84
Back down, one, two, three,
00:13:11.85\00:13:15.31
four, five, six, seven,
00:13:15.32\00:13:19.21
eight, down, nine, ten.
00:13:19.22\00:13:21.46
Up slow, one, two, three, four,
00:13:21.47\00:13:25.72
five, six, seven, eight, nine.
00:13:25.73\00:13:29.92
Down, one, two, three, four,
00:13:29.93\00:13:33.89
five, chest up, six,
seven, eight, nine, ten.
00:13:33.90\00:13:39.12
Up, one, two, three, four,
00:13:39.13\00:13:43.03
five, six, seven, eight, nine.
00:13:43.04\00:13:47.09
Now let's go
down and hold. Down.
00:13:47.10\00:13:49.41
Stop right there for 30 seconds.
00:13:49.42\00:13:51.74
You get a good
static contraction
00:13:53.24\00:13:55.71
of those muscles there.
00:13:55.72\00:13:57.67
As you can see they are starting
00:13:57.68\00:13:58.72
to shake just a little bit.
00:13:58.73\00:14:00.93
Twenty more
seconds. Not a problem.
00:14:00.94\00:14:04.07
Oh, he is starting to shake
little more here, that's good.
00:14:04.08\00:14:06.58
And 10 more seconds.
00:14:11.08\00:14:12.67
One, two, three, four,
00:14:12.68\00:14:16.42
five, six, seven,
00:14:16.43\00:14:19.25
eight, nine, ten. Good.
00:14:19.26\00:14:22.08
Okay, I use to train a
lot of athletes in my career.
00:14:23.84\00:14:27.04
And I found that by
doing these 10 second reps,
00:14:27.05\00:14:29.07
I had a little 5
foot 9, linebacker
00:14:29.08\00:14:31.50
who weighed about
195 and he want to keep
00:14:31.51\00:14:34.00
working out with
the basketball players,
00:14:34.01\00:14:35.44
so I had them do
these leg presses
00:14:35.45\00:14:37.31
really slow like
that for 10 seconds.
00:14:37.32\00:14:39.52
And all of a
sudden when we go out
00:14:39.53\00:14:40.85
and work with the
basketball players in jumping,
00:14:40.86\00:14:43.02
he was jumping higher
and higher and pretty soon
00:14:43.03\00:14:45.76
this little 5' 9"
guy had really short arms
00:14:45.77\00:14:48.25
and he was of a Caucasian
persuasion, so he wasn't,
00:14:48.26\00:14:51.89
you know, often times
the Africa American athletes
00:14:51.90\00:14:54.46
are very gifted
in jumping ability
00:14:54.47\00:14:56.30
just because of the
fast twitch fibers they have.
00:14:56.31\00:14:58.25
But this young man
was going up and two-hand
00:14:58.26\00:15:00.56
dunking a
basketball at 5 foot 9 and also
00:15:00.57\00:15:03.67
my basketball players are
going, we want some of that.
00:15:03.68\00:15:06.92
So I started using the 10
second repetitions on them
00:15:06.93\00:15:09.20
as well and to a
fantastic progress of increasing
00:15:09.21\00:15:13.03
jumping ability,
increasing speed and so forth.
00:15:13.04\00:15:15.71
So granted, you know
the average person out there
00:15:15.72\00:15:17.62
who might be in
their 50's or 60's
00:15:17.63\00:15:19.65
go out what do I
care if I jump higher.
00:15:19.66\00:15:21.66
But it's always nice to
be able to jump your best,
00:15:21.67\00:15:24.45
run your best,
because you never know
00:15:24.46\00:15:25.69
when you might
have to run somewhere.
00:15:25.70\00:15:27.22
And so the
stronger the legs are,
00:15:27.23\00:15:29.11
the better off they were.
00:15:29.12\00:15:30.18
In fact, one of
my basketball players
00:15:30.19\00:15:32.00
was a track runner and
the year before this one
00:15:32.01\00:15:35.29
particular fellow beat
him every time in the hurdles.
00:15:35.30\00:15:37.69
And the next year,
when my guy ran against him,
00:15:37.70\00:15:41.37
he beat him every time.
00:15:41.38\00:15:42.42
Because, you know,
he went to this training
00:15:42.43\00:15:43.61
and got that much
faster and that much stronger.
00:15:43.62\00:15:45.56
Okay let's stretch out.
00:15:45.57\00:15:47.33
What we want to do is go ahead
00:15:47.34\00:15:48.35
and lay down on
your, lay on your side,
00:15:48.36\00:15:50.94
and get a hold of your ankle
00:15:52.36\00:15:54.03
and stretch the
quadriceps back. Good.
00:15:54.04\00:15:56.89
Go ahead and pull it
back a little further
00:15:59.12\00:16:00.71
so you feel stretch
in the quadriceps area.
00:16:00.72\00:16:03.93
Okay, let switch
over the other side.
00:16:12.34\00:16:14.38
The 10 second squats
00:16:17.81\00:16:18.96
are one of the
harder exercises we do.
00:16:18.97\00:16:21.73
In fact even
without weight you could see
00:16:21.74\00:16:23.95
that this becomes difficult
that very, very quickly
00:16:23.96\00:16:26.54
and both these fellows
are in pretty good shape
00:16:26.55\00:16:28.48
and even still you could see
00:16:28.49\00:16:29.61
the shaking of
their thighs and so forth.
00:16:29.62\00:16:31.53
So you can
imagine if you do that
00:16:31.54\00:16:32.58
with a barbell on your back
00:16:32.59\00:16:33.76
indeed that's
much tougher still.
00:16:33.77\00:16:35.91
Not that I would
ever make anybody do that,
00:16:37.19\00:16:38.69
but, you know, I
have been known to it.
00:16:38.70\00:16:40.13
Okay, good.
00:16:44.97\00:16:46.50
Okay, I would like you
to sit facing you're front,
00:16:46.51\00:16:49.40
have your legs spread out wide.
00:16:49.41\00:16:51.39
Okay, we are gonna
stretch the hamstring area.
00:16:53.02\00:16:55.61
I want you to just lean forward
00:16:55.62\00:16:58.30
and just a nice steady stretch.
00:16:58.31\00:16:59.77
Reach out, reach your
hands out in front of you there.
00:16:59.78\00:17:01.58
Remember it's
very important to hold
00:17:03.03\00:17:05.38
the stretches in a
nice static contraction.
00:17:05.39\00:17:08.44
We are not gonna bounce--
00:17:08.45\00:17:10.16
why don't you bounce a
little bit, Greg, let's see.
00:17:10.17\00:17:12.57
You don't want to do
this type of action at all
00:17:12.58\00:17:14.80
even though you might be
able to get a little further
00:17:14.81\00:17:16.49
you are gonna hurt yourself.
00:17:16.50\00:17:17.71
So you just want a
nice steady contraction
00:17:17.72\00:17:20.55
as you stretch out there.
00:17:20.56\00:17:22.37
Okay, reach to
the right side now.
00:17:24.24\00:17:26.90
If you can get a hold of your
right ankle or your right foot.
00:17:26.91\00:17:30.47
Try and keep the legs
down nice and straight.
00:17:32.00\00:17:33.99
You should feel that
stretch in the hamstring area
00:17:34.00\00:17:37.85
behind the knee as well.
00:17:37.86\00:17:39.68
Okay, let's go over
to the left leg now.
00:17:39.69\00:17:41.65
Okay back to the center.
00:17:49.23\00:17:52.00
Nice, steady stretch.
00:17:52.01\00:17:53.57
And back over to the right.
00:17:58.32\00:18:00.35
We wanna hold each
one of these stretches
00:18:03.41\00:18:04.84
for about 10 or 15
second time period.
00:18:04.85\00:18:07.28
Okay one more
time, back over to left.
00:18:09.18\00:18:11.12
Okay, good.
Okay, back on the feet.
00:18:19.94\00:18:23.49
Thanks. You are welcome.
00:18:23.50\00:18:24.76
I can pick up both of you, but,
00:18:24.77\00:18:26.38
Okay we are going to
do some calf raises now.
00:18:26.39\00:18:28.96
I want you to just put
your hand on my shoulder.
00:18:28.97\00:18:31.55
Come on backward towards me.
00:18:31.56\00:18:33.01
Get your feet,
your heels off the edge.
00:18:33.02\00:18:35.99
Okay you are gonna
low yourself way down
00:18:36.00\00:18:38.57
and press up. Good, down.
00:18:38.58\00:18:42.43
Anytime we look at
strength we want to make sure
00:18:42.44\00:18:44.32
that body is balanced.
00:18:44.33\00:18:46.32
And the
gastrocnemius is important
00:18:46.33\00:18:48.13
muscle group as well for that.
00:18:48.14\00:18:50.48
Although a lot of
people think that we get
00:18:50.49\00:18:52.21
a lot of jumping
ability and speed
00:18:52.22\00:18:53.99
out of our calves
and we really don't.
00:18:54.00\00:18:55.90
It's been found
there's only about
00:18:55.91\00:18:56.94
six inches of
jumping ability out that.
00:18:56.95\00:18:58.56
So really isn't where we get
00:18:58.57\00:18:59.90
the predominant ability to jump.
00:18:59.91\00:19:01.69
It really comes
from the quadriceps,
00:19:01.70\00:19:03.66
the hamstrings, and
from the gluteus maximus
00:19:03.67\00:19:05.59
and also
surprising enough your arms.
00:19:05.60\00:19:07.73
Because when we jump, we
throw ourselves up in the air.
00:19:07.74\00:19:09.78
The stronger the arms become,
00:19:09.79\00:19:11.22
the better they
are throwing us up.
00:19:11.23\00:19:13.48
Now this is an
important exercise as far as
00:19:15.35\00:19:17.72
making sure you get a
good full range of motion.
00:19:17.73\00:19:20.23
Notice the heels
are going way down
00:19:20.24\00:19:21.81
and way up high on the toes.
00:19:21.82\00:19:23.47
Since we don't have
any weight on their backs,
00:19:27.14\00:19:29.24
so you have to do a
few more repetitions.
00:19:29.25\00:19:31.75
Okay, let's go fast now.
00:19:31.76\00:19:32.77
Let's pump out some fast ones.
00:19:32.78\00:19:34.46
By varying the
speed, we can vary
00:19:36.30\00:19:37.95
the intensity of the workout.
00:19:37.96\00:19:39.93
Okay, now slow down.
00:19:42.89\00:19:44.12
Okay, fast again. Pump
it off, pump it off. Good.
00:19:47.19\00:19:51.52
Whenever you're
doing exercise like this,
00:19:53.86\00:19:55.30
okay, slow again.
00:19:55.31\00:19:56.56
If you falling along at home
00:19:56.57\00:19:58.85
and you need to stop
and rest that's okay.
00:19:58.86\00:20:02.26
Don't try and follow these guys
00:20:02.27\00:20:03.56
especially if
you are 70 years old
00:20:03.57\00:20:06.11
and you haven't been exercising.
00:20:06.12\00:20:07.17
Obviously these
guys are pretty fit.
00:20:07.18\00:20:08.26
Okay, fast again.
00:20:08.27\00:20:09.90
Keep it going.
00:20:13.65\00:20:16.22
Please slow it down.
00:20:16.23\00:20:17.74
Okay good.
00:20:21.32\00:20:22.38
All right. Let's
stretch calves off.
00:20:22.39\00:20:26.04
Step back, press
heel to the ground.
00:20:26.05\00:20:28.43
We will stretch in the
calf area, Achilles tendon.
00:20:33.98\00:20:39.65
Switch it over.
00:20:39.66\00:20:40.72
Okay, good.
00:20:48.85\00:20:51.55
Just lay on your
backs, we are going to do
00:20:51.56\00:20:52.87
some abdominal training now.
00:20:52.88\00:20:54.49
We're gonna put the
hands behind the neck
00:20:58.35\00:20:59.64
in order to properly
protect the head area
00:20:59.65\00:21:02.78
and knees are gonna be bent.
00:21:02.79\00:21:04.57
Okay, when we come up,
00:21:04.58\00:21:05.67
we are gonna be
flattening the abdominal wall
00:21:05.68\00:21:08.44
in fact what you're
really thinking about
00:21:08.45\00:21:10.09
is pressing your lower back
to the floor as much as you can
00:21:10.10\00:21:13.75
and then crunching up,
your chin up as you come up.
00:21:13.76\00:21:16.30
Okay, let's start.
Let's try and do 20 of those.
00:21:16.31\00:21:19.39
Abdominal is an area
that's very important
00:21:24.36\00:21:26.32
to keep trained and strong
00:21:26.33\00:21:28.47
because the
strong your abdominal is
00:21:28.48\00:21:30.58
the stronger your
lower back is gonna be.
00:21:30.59\00:21:32.35
Doing these
properly is such a key.
00:21:34.16\00:21:35.92
Okay, let's go behind the
neck a little more there, Scott.
00:21:35.93\00:21:39.21
If you pull on
your head too much,
00:21:39.22\00:21:41.08
then you can
start to hurt yourself
00:21:41.09\00:21:42.68
or hurt the cervical vertebrae.
00:21:42.69\00:21:44.22
Okay, let's bring
the feet off the floor.
00:21:47.61\00:21:50.66
We are gonna
cross the knees, okay.
00:21:50.67\00:21:53.67
Now go, and back
to a little more,
00:21:53.68\00:21:58.34
okay, there you go. Good.
00:21:58.35\00:22:01.58
Once again, each
time you're coming up,
00:22:01.59\00:22:02.84
you're trying
to keep the chin up
00:22:02.85\00:22:04.76
as you doing the crunch.
00:22:04.77\00:22:05.76
Ten more.
00:22:08.36\00:22:10.89
Yeah, it doesn't
take long, does it?
00:22:10.90\00:22:12.19
Okay, put the legs straight up.
00:22:19.26\00:22:22.09
Okay, crunch, good, good.
00:22:22.10\00:22:28.67
Keep going, Scott.
00:22:28.68\00:22:30.23
Come on, you're doing fine.
00:22:35.43\00:22:39.70
Eight more.
00:22:39.71\00:22:41.06
One, two, three, four,
00:22:41.07\00:22:46.50
five, six, seven, eight.
00:22:46.51\00:22:51.55
Okay, put your feet down,
00:22:51.56\00:22:52.95
so make sure those
abs are nice and tight.
00:22:52.96\00:22:56.05
Oh, yeah, we are
doing pretty good today.
00:22:56.06\00:22:57.23
Good, all right, all right.
00:22:57.24\00:23:00.03
Just come on up.
00:23:00.04\00:23:01.50
Okay, now to kind
of accentuate that,
00:23:03.82\00:23:06.31
we are going to do a
crunch from the front.
00:23:06.32\00:23:08.22
We are gonna
blow out, crunch over
00:23:08.23\00:23:10.52
and then we're gonna lay back
00:23:10.53\00:23:13.54
and crunch over and lay back.
00:23:13.55\00:23:18.20
All right, keep it going.
00:23:23.38\00:23:24.38
Up and way back.
00:23:30.51\00:23:34.21
Now let's go seven more.
00:23:34.22\00:23:36.10
Here is one.
00:23:38.16\00:23:40.00
Try and stretch the
abdominal each time you do,
00:23:40.01\00:23:42.71
two, three, four,
00:23:42.72\00:23:50.11
five, two more,
00:23:52.73\00:23:56.31
six, last one, seven, good.
00:23:56.32\00:24:01.16
Okay, we are gonna
step out to side now
00:24:01.17\00:24:04.03
and stretch the
inside of the thigh.
00:24:04.04\00:24:06.87
Feel the pressure
on your quadriceps.
00:24:06.88\00:24:09.96
Now shift over the other side.
00:24:09.97\00:24:11.84
Okay, again back over.
00:24:16.05\00:24:17.29
There's a
contraction in the thigh
00:24:20.70\00:24:22.24
and the
stretching inside the thigh.
00:24:22.25\00:24:24.26
Okay, again reverse.
00:24:24.27\00:24:28.13
Good.
00:24:28.14\00:24:29.96
And switch and switch.
00:24:29.97\00:24:34.54
Okay, let's keep
going back and forth.
00:24:37.20\00:24:39.74
It's similar to a
side lunge type exercise.
00:24:39.75\00:24:42.32
Okay, let's do
five more on each side.
00:24:48.98\00:24:51.30
Here is one
00:24:53.96\00:24:55.22
and two and three,
00:24:57.92\00:25:03.13
two more times,
00:25:03.14\00:25:04.55
four, last one, and five. Good.
00:25:07.21\00:25:13.98
Okay, let's do a
little trunk rotation.
00:25:13.99\00:25:17.03
Turn and hold
it nice and steady.
00:25:17.04\00:25:22.33
Okay, turn the other way.
00:25:22.34\00:25:23.75
And turn and turn.
00:25:28.81\00:25:35.79
We avoid doing side bends
00:25:35.80\00:25:37.64
because side bends will actually
00:25:37.65\00:25:40.36
increase the size of
the external oblique.
00:25:40.37\00:25:42.49
The muscles on your
sides and actually give people
00:25:42.50\00:25:44.70
a wider waist which I
don't think they want.
00:25:44.71\00:25:46.63
Turn again.
00:25:46.64\00:25:48.25
And also there is a
potential for hurting
00:25:48.26\00:25:51.32
the lumbar vertebrae, especially
when people put weights
00:25:51.33\00:25:54.25
in their hands and
then tip to the side.
00:25:54.26\00:25:59.13
And turn, one more time.
00:25:59.14\00:26:03.15
Left, let's turn,
good. One more time, turn.
00:26:03.16\00:26:07.87
Okay, good. Okay,
thanks a lot fellas.
00:26:11.16\00:26:13.89
Whenever people talk to
me about strength training
00:26:17.96\00:26:19.76
and I've been
involved with strength sports
00:26:19.77\00:26:21.91
for close to 30 years now.
00:26:21.92\00:26:24.98
The question I often ask people
00:26:24.99\00:26:26.50
is why do you
want to get stronger?
00:26:26.51\00:26:28.69
Often times if I see young
teenage boy or a young man,
00:26:28.70\00:26:32.27
they want to get strong
simply because of the fact
00:26:32.28\00:26:33.92
that they want look
at for there friends
00:26:33.93\00:26:35.26
or I have met people
want to get strong some
00:26:35.27\00:26:37.32
because they want
to beat somebody up.
00:26:37.33\00:26:39.30
Often times I find women are
very afraid of getting strong
00:26:39.31\00:26:43.11
because they
are afraid if they--
00:26:43.12\00:26:44.58
if they trying and lift
weights or get stronger,
00:26:44.59\00:26:46.61
they are going to look like men.
00:26:46.62\00:26:48.05
And I always try
to encourage them,
00:26:48.06\00:26:49.76
ladies, it's hard enough
for men to look like men,
00:26:49.77\00:26:51.21
don't worry about it.
00:26:51.22\00:26:52.25
Just workout and
do the best you can
00:26:52.26\00:26:53.83
and you'll find
great things happen.
00:26:53.84\00:26:55.35
I think we want to remember,
00:26:55.36\00:26:56.64
there is a pound of
muscle is two and a half times
00:26:56.65\00:26:59.85
smaller than a pound of fat,
00:26:59.86\00:27:01.82
so when we look at somebody
00:27:01.83\00:27:03.41
who is very
overweight, very over fat,
00:27:03.42\00:27:06.28
they're actually gonna
take of a lot more space.
00:27:06.29\00:27:08.24
I know for
myself personally people
00:27:08.25\00:27:09.66
often times are
surprised when they hear
00:27:09.67\00:27:11.65
I weigh 275 pounds.
00:27:11.66\00:27:13.37
But the bottom line is
muscle, as you develop muscle,
00:27:13.38\00:27:15.90
I have seen women gain 20 pounds
00:27:15.91\00:27:17.95
and lose two dress sizes.
00:27:17.96\00:27:19.40
So what's the
key element as how,
00:27:19.41\00:27:21.96
how much you weigh or
how you actually look?
00:27:21.97\00:27:25.55
So we get into weigh
training and getting stronger.
00:27:25.56\00:27:28.18
The thing I always want
to encourage people to do
00:27:28.19\00:27:30.79
is strive for it, but
do it for the right reason.
00:27:30.80\00:27:33.34
You want to get stronger because
00:27:33.35\00:27:34.36
you wanna feel
good about yourself.
00:27:34.37\00:27:35.97
You do want to look better
00:27:35.98\00:27:37.50
because we want to
do all the glory of God,
00:27:37.51\00:27:39.33
but by and large the thing
00:27:39.34\00:27:40.53
we have to always keep in mind
00:27:40.54\00:27:42.10
is that we do all
things through Christ
00:27:42.11\00:27:44.66
who strengthens us
and keep our focus there.
00:27:44.67\00:27:47.47
God bless you and
I'll see you next time.
00:27:47.48\00:27:49.49