The following program
is designed to demonstrate
00:00:02.06\00:00:04.12
simple workouts that you
can use to improve your health.
00:00:04.15\00:00:08.66
Be sure to
consult your physician
00:00:08.69\00:00:10.22
before beginning
any exercise program.
00:00:10.25\00:00:12.90
Here at 3ABN we're trying
00:00:14.54\00:00:15.91
to have diversified
exercise programming
00:00:15.94\00:00:17.34
to cover a wide range of needs.
00:00:17.37\00:00:19.18
Sometimes we'll look at those
00:00:19.21\00:00:20.92
who may have trouble
using their lower body.
00:00:20.95\00:00:22.76
So we want to have a program
specifically for you today.
00:00:22.79\00:00:25.23
And for those who
can use their lower body,
00:00:25.26\00:00:27.25
if you think this is
gonna be easy, guess again.
00:00:27.28\00:00:30.29
Stay tune next for
Body and Spirit Aerobics.
00:00:30.32\00:00:33.06
Hello, I'm Dick
Nunez, Wellness Director
00:00:59.98\00:01:01.67
of the Black Hills
Health and Education Center.
00:01:01.70\00:01:03.67
Welcome to Body
and Spirit Aerobics.
00:01:03.70\00:01:05.71
Today we're gonna do a
program that's gonna help
00:01:05.74\00:01:07.56
those who might not be able
to get around very well anymore.
00:01:07.59\00:01:10.24
In fact you might have
just gone through an injury
00:01:10.27\00:01:11.83
or you may have a situation
00:01:11.86\00:01:13.33
that keeps you
confined to a wheelchair.
00:01:13.36\00:01:15.29
So we're going to
give you a program,
00:01:15.32\00:01:17.21
that I believe will give you
00:01:17.24\00:01:18.61
a good overall
work for our workout.
00:01:18.64\00:01:20.01
And for those who
can walk and move around,
00:01:20.04\00:01:22.28
it's gonna give you a
nice diversified workout.
00:01:22.31\00:01:24.93
And it's gonna be a tough
one, I guarantee you that.
00:01:24.96\00:01:27.39
And we're ready to get started.
00:01:27.42\00:01:28.82
Helping me out
today will be Fred Garber.
00:01:28.85\00:01:31.58
And we'll be
using our chairs here.
00:01:31.61\00:01:35.44
So let's start by loosening up.
00:01:35.47\00:01:37.03
Bring arms up slowly and
around, and up, and around.
00:01:37.06\00:01:43.78
Big breath and
out in to the nose,
00:01:43.81\00:01:49.07
out through the mouth.
In and out, in and out.
00:01:49.20\00:01:57.20
Two more, in
and out, in and out.
00:01:57.23\00:02:03.26
Now up and around
the other way. Good.
00:02:03.29\00:02:07.49
Up and up, and up,
00:02:07.52\00:02:15.13
good, keep it
up. Five more times.
00:02:15.16\00:02:20.57
One, two, three,
00:02:20.60\00:02:27.46
four and five.
00:02:27.49\00:02:30.20
Good, okay press you
hands in front of us here.
00:02:30.23\00:02:33.34
Let's turn
them, we're gonna come
00:02:33.37\00:02:35.35
straight out, squeeze and back.
00:02:35.38\00:02:38.33
Out and squeeze and back.
00:02:38.36\00:02:41.25
Out and back, and out and back,
00:02:41.28\00:02:47.52
and out and back, out, back,
00:02:47.55\00:02:54.20
out, back, out,
back, good, five more.
00:02:54.23\00:03:01.83
One, two, three,
00:03:01.86\00:03:09.65
four, five.
00:03:09.68\00:03:13.78
Okay, up, go up, and up,
00:03:13.81\00:03:19.94
and up, and up, up, good.
00:03:19.97\00:03:27.94
We're gonna do 12 more.
00:03:32.25\00:03:34.92
One, two, three, four,
00:03:34.95\00:03:42.92
five, six, and five more.
00:03:42.95\00:03:50.44
One, two, three, four.
00:03:50.47\00:03:58.44
Now we gonna up and
hold our squeeze at the top.
00:03:58.47\00:04:00.85
Squeeze it hard, squeeze.
00:04:00.88\00:04:02.97
You should feel
that in your chest.
00:04:03.00\00:04:04.40
Squeeze, squeeze,
squeeze for 10 more seconds.
00:04:04.43\00:04:10.10
Three, four, five, six, seven,
00:04:10.13\00:04:15.11
eight, nine, bring it back down.
00:04:15.14\00:04:18.41
Squeeze here, squeeze.
00:04:18.44\00:04:22.96
And hold that
for 10 more seconds,
00:04:22.99\00:04:26.20
one, two, three, four, five,
00:04:26.23\00:04:31.49
six, seven, eight, nine, ten.
00:04:31.52\00:04:36.41
Put your arms out straight,
bring them up and down,
00:04:36.44\00:04:41.35
and up and down, up and down,
00:04:41.38\00:04:48.81
up, down, up and down, good,
00:04:48.84\00:04:55.21
up down, up down, up down.
00:04:55.24\00:05:03.18
Keep going, up down.
00:05:03.21\00:05:05.84
We're loosening up
the upper body here.
00:05:05.87\00:05:08.72
Every thing we do is going
to effecting our shoulder region
00:05:08.75\00:05:11.79
and that's the
region we're gonna be
00:05:11.82\00:05:13.42
focusing on for
our aerobic exercise.
00:05:13.45\00:05:17.79
There are 16
muscles that are attached
00:05:17.82\00:05:19.79
on each side of your scapula.
00:05:19.82\00:05:21.53
Those muscles help to
give you motion and rotation.
00:05:21.56\00:05:25.35
There are some big muscles out
back there, like the trapezes,
00:05:25.38\00:05:29.80
it goes all the way from
your occipital protuberance
00:05:29.83\00:05:31.86
of your skull, down to T12,
00:05:31.89\00:05:33.83
which is a 12
thoracic vertebrae.
00:05:33.86\00:05:36.40
You got the
rhomboids, and the teres muscles
00:05:36.43\00:05:39.18
and supraspinatus infraspinatus,
00:05:39.21\00:05:41.20
there's all sorts
of muscles back there.
00:05:41.23\00:05:42.75
latissimus dorsi, to
give you range of motion.
00:05:42.78\00:05:46.62
Even your biceps and triceps
00:05:46.65\00:05:48.96
attach into a
portion of your scapula.
00:05:48.99\00:05:53.81
Okay, now we're gonna come up.
00:05:53.84\00:05:55.77
We're gonna
bring our arms together
00:05:55.80\00:05:57.17
and we're gonna drive
them down to the sides
00:05:57.20\00:05:58.84
and up and across,
and down, and up, down.
00:05:58.87\00:06:04.24
We're gonna
squeeze the shoulder blades
00:06:04.27\00:06:05.64
together as we do that.
00:06:05.67\00:06:07.04
Squeeze, up and
around and squeeze
00:06:07.07\00:06:10.59
and up, squeeze and up, squeeze.
00:06:10.62\00:06:16.57
This will be directly
affecting the rhomboid areas,
00:06:16.60\00:06:19.47
we squeeze our scapula in.
00:06:19.50\00:06:21.24
Squeeze, latissimus
dorsi are also being work here,
00:06:21.27\00:06:26.07
those are big
muscles along your sides.
00:06:26.10\00:06:27.73
And twenty more seconds.
00:06:32.95\00:06:37.34
Squeeze it, and
squeeze, and squeeze,
00:06:37.37\00:06:44.15
squeeze, squeeze, good, good.
00:06:44.18\00:06:52.15
Okay, let's do some cycling
motion with our hands here.
00:06:52.18\00:06:58.61
There's an excellent
machine as Cybex puts out,
00:06:58.64\00:07:01.87
called an upper body ergometer
00:07:01.90\00:07:03.92
which gives you
this type of motion
00:07:03.95\00:07:05.84
to allow you do aerobic
exercise with your upper body.
00:07:05.87\00:07:09.90
Holding the arms up for a long
period of time can be difficult.
00:07:09.93\00:07:15.40
So we'll be doing
some other motions
00:07:15.43\00:07:17.14
as well that will still
simulate the shoulder region
00:07:17.17\00:07:20.90
and allow the lactic acid
to get out of our shoulders.
00:07:20.93\00:07:24.72
Once we keep our arms up
for too longer time period,
00:07:24.75\00:07:27.80
lactic acid will
start to build up,
00:07:27.83\00:07:29.56
because of the
fact there is not enough
00:07:29.59\00:07:32.04
oxygen present to
keep us going like this.
00:07:32.07\00:07:35.01
So it will bring us
to a screeching halt.
00:07:35.04\00:07:37.64
In the legs you have
lots of aerobic fibers,
00:07:37.67\00:07:40.92
so you can go and go and go.
00:07:40.95\00:07:43.82
Upper body isn't quite
so blessed in that way.
00:07:43.85\00:07:48.71
So what happens is a chemical
reaction instead of getting
00:07:48.74\00:07:51.29
enough oxygen to keep you
going into aerobic oxygen cycle,
00:07:51.32\00:07:55.00
we bounce out into what's
called the anaerobic cycle,
00:07:55.03\00:07:57.93
lactic acid builds up starts
to cause that burning sensation
00:07:57.96\00:08:01.38
and then we--its
like the body self defense
00:08:01.41\00:08:04.13
mechanism to keep
us from going too hard.
00:08:04.16\00:08:05.84
Muscles can't keep contracting
00:08:05.87\00:08:07.67
in the presence of lactic acid
and so we'll come to a stop.
00:08:07.70\00:08:11.18
Okay, arms at the
side, let's turn out.
00:08:14.98\00:08:18.05
In and out, in, out.
00:08:18.08\00:08:21.46
This is excellent
for the rotator cuff
00:08:21.49\00:08:23.55
which is made up
of the four muscles
00:08:23.58\00:08:25.42
called the SITS muscles,
supraspinatus, infraspinatus,
00:08:25.45\00:08:28.82
teres minor and subscapularis,
00:08:28.85\00:08:30.98
and they help give you
the rotation of your shoulder.
00:08:31.01\00:08:33.62
If you can do
this motion pain free
00:08:33.65\00:08:36.10
and you had
shoulder problems most likely
00:08:36.13\00:08:38.39
it's not your
rotator cuff is bothering us,
00:08:38.42\00:08:40.86
its probably something else.
00:08:40.89\00:08:42.42
Very common injury I see is,
00:08:42.45\00:08:43.82
people will get information
in the bicipital tendon
00:08:43.85\00:08:46.68
which is right here
on front of the shoulder.
00:08:46.71\00:08:48.08
That becomes very inflamed
00:08:48.11\00:08:49.68
and creates a lot
of pain and discomfort.
00:08:49.71\00:08:51.94
Good, keep going.
00:08:54.97\00:08:56.34
We gonna do this
for 55 more seconds.
00:08:56.37\00:09:02.88
Used to be thought that lactic
acid cause muscular soreness,
00:09:02.91\00:09:06.57
but actually
it's been found that,
00:09:06.60\00:09:08.65
that's not the case
because you can be burning,
00:09:08.68\00:09:11.77
and burning and
burning and once you stop
00:09:11.80\00:09:13.30
that burning
sensation goes away.
00:09:13.33\00:09:15.20
If lactic acid was
sitting in your muscles
00:09:15.23\00:09:16.83
that the pain would continue on.
00:09:16.86\00:09:19.07
In fact angina chest pain
00:09:19.10\00:09:20.71
from your heart is
cause by lactic acid,
00:09:20.74\00:09:23.66
because your heart is
not getting enough oxygen.
00:09:23.69\00:09:31.66
Okay, 19 more seconds.
00:09:31.69\00:09:39.66
Down to twelve,
eleven, ten, nine, eight,
00:09:39.69\00:09:45.52
seven, six, five,
four, three, two one.
00:09:45.55\00:09:52.86
Let's get back
into arms circles.
00:09:52.89\00:09:55.20
So the question might come up,
00:09:55.23\00:09:56.60
what does cause
muscular soreness?
00:09:56.63\00:09:58.00
That's caused by minute
micro trauma around their origin
00:09:58.03\00:10:01.74
and insertion
point of the muscles.
00:10:01.77\00:10:03.34
That particular process
causes a little bit of spilling
00:10:03.37\00:10:07.54
of the contents of
the cells and microphages,
00:10:07.57\00:10:10.18
the white blood
cells go to clean that up.
00:10:10.21\00:10:12.05
And get little impatient
start taking off the cell
00:10:12.08\00:10:14.57
little prematurely in
the nerves around there
00:10:14.60\00:10:16.93
which are slow to
irritate will become inflamed
00:10:16.96\00:10:19.95
and actually you can be--you
might not be sore the next day
00:10:19.98\00:10:22.40
but two days later you
will find yourself sour.
00:10:22.43\00:10:24.42
That's called the
delayed onset muscular soreness.
00:10:24.45\00:10:28.34
Okay, keep it up.
00:10:28.37\00:10:34.31
Somebody can be working
outside, picking up rocks
00:10:34.34\00:10:38.94
or working in the flowerbeds
and never bring themselves
00:10:38.97\00:10:41.23
to a lactic acid burn in their
legs but yet the next morning
00:10:41.26\00:10:44.78
their hamstrings
will be extremely sore.
00:10:44.81\00:10:47.60
So it isn't caused
by the lactic acid,
00:10:47.63\00:10:49.21
it's caused by the
minute micro trauma.
00:10:49.24\00:10:52.70
Truly it was taught back,
back when I was in school,
00:10:52.73\00:10:55.61
we were taught that lactic
acid cause muscular soreness
00:10:55.64\00:10:59.17
but researchers indicated
that really isn't the case.
00:10:59.20\00:11:02.99
Good, keep going.
00:11:05.50\00:11:07.70
We're gonna keep
rotating for 40 more seconds.
00:11:12.00\00:11:14.40
This is gonna be the main staple
of our aerobic training here
00:11:14.43\00:11:17.97
and they'll alter
it in order to give us
00:11:18.00\00:11:20.88
a little bit of break
in the shoulder region.
00:11:20.91\00:11:22.64
Otherwise we never
keep this up long enough.
00:11:22.67\00:11:26.38
At least I wouldn't,
I don't know about Fred.
00:11:26.41\00:11:28.20
Look like he's just
cruising right along.
00:11:28.23\00:11:31.12
Fifteen. And ten,
nine, eight, seven,
00:11:37.48\00:11:45.48
six, five,
four, three, two, one.
00:11:45.51\00:11:52.10
Okay, let's roll the shoulders.
00:11:52.13\00:11:53.68
We're still working
the shoulder region.
00:11:59.10\00:12:00.90
We're now putting
a lot of trapezius
00:12:00.93\00:12:02.91
which is the muscles that come
up from the sides of the neck
00:12:02.94\00:12:05.70
which you'll see a
lot of football players
00:12:05.73\00:12:08.00
have really well developed.
00:12:08.03\00:12:10.73
Again that is bit long muscle,
going from back of the skull,
00:12:10.76\00:12:14.52
occipital
protuberance down to T12.
00:12:14.55\00:12:16.77
So it covers a lot of area.
00:12:16.80\00:12:18.60
Forms a big
diamond in your back.
00:12:18.63\00:12:22.39
Also muscle helps
you with your posture.
00:12:22.42\00:12:24.88
That's well developed, you'll
be able to keep your head up
00:12:24.91\00:12:27.76
and you won't develop
that forward head tilt
00:12:27.79\00:12:30.31
that's so common in a lot
of people especially in women
00:12:30.34\00:12:32.88
who tent to lose good posture.
00:12:32.91\00:12:37.39
And if you lose your posture
and you got other problems
00:12:37.42\00:12:40.34
that may come in your way.
00:12:40.37\00:12:41.74
Lots of irritations,
neck pain, shoulder pain,
00:12:41.77\00:12:46.75
all ties in
together. Good, good, good.
00:12:46.78\00:12:51.38
Okay, we're gonna do
this for one more minute.
00:12:53.24\00:12:54.72
Feels kind of good,
00:12:54.75\00:12:56.12
but even this starts
burning a little bit, Fred.
00:12:56.15\00:12:58.49
Fifty more seconds. Good.
00:13:03.04\00:13:09.00
We're churning
butter by doing this, Fred,
00:13:14.03\00:13:15.51
We'd have a lot stirred
up by now. We'd have it done.
00:13:15.54\00:13:20.54
Since we're vegetarians,
oh we don't go there. Good.
00:13:22.82\00:13:30.82
And we're gonna go
15 more seconds here.
00:13:30.85\00:13:38.82
Seven, six, five,
four, three, two, one, okay.
00:13:45.82\00:13:52.20
Rotator cuff exercise.
Out, out, out, out, good.
00:13:52.23\00:13:59.81
Again this one allows lactic
acid to kind of get through,
00:13:59.84\00:14:04.00
so the burning goes away.
00:14:04.03\00:14:05.68
But yeah, we're still working
those muscles of the shoulder
00:14:05.71\00:14:08.26
to try and keep
blood circulating,
00:14:08.29\00:14:10.40
the oxygen coming through.
00:14:10.43\00:14:11.80
And hopefully we get into
some fat metabolism even still.
00:14:11.83\00:14:14.56
Even though these
muscles don't have
00:14:14.59\00:14:16.50
the capacity like our legs do.
00:14:16.53\00:14:18.28
Good. Twenty five more seconds.
00:14:23.17\00:14:29.76
And fifteen.
00:14:36.89\00:14:38.65
Ten, nine, eight, seven,
00:14:42.64\00:14:46.61
six, five,
four, three, two, one.
00:14:46.64\00:14:52.74
Okay, let's get on our
upper body bicycle again, Fred.
00:14:52.77\00:14:56.21
This is an
excellent variation for those
00:15:11.73\00:15:13.80
who may be little
tired in the legs and think,
00:15:13.83\00:15:17.19
well, I better take the day off.
00:15:17.22\00:15:18.59
I won't get any exercise in.
00:15:18.62\00:15:19.99
If you do this you'll
find this to be very effective.
00:15:20.02\00:15:22.01
This is excellent
routine for people
00:15:22.04\00:15:23.82
who want to do
something like boxing
00:15:23.85\00:15:25.77
although its not a sport type
really recommend you get into.
00:15:25.80\00:15:28.50
However boxers
need to have their
00:15:28.53\00:15:31.94
aerobic fibers developed up in
their shoulder region as well.
00:15:31.97\00:15:34.80
Or lots of things
like tennis or racket ball.
00:15:34.83\00:15:36.63
Very beneficial to have
good cardiovascular conditioning
00:15:36.66\00:15:39.75
in your upper body, so you can
last for long period of time.
00:15:39.78\00:15:43.33
During my career I was
an open racket ball player
00:15:48.64\00:15:50.58
for a while and actually
worked as racket ball pro
00:15:50.61\00:15:52.97
so had a lot of experience
00:15:53.00\00:15:54.66
having to keep
my arm moving a lot.
00:15:54.69\00:15:56.65
Okay, we'll go 20 more seconds.
00:16:02.16\00:16:03.83
Down to our last four,
three, two, one, good job.
00:16:18.74\00:16:24.07
Okay, lets, now we're
gonna roll to the front.
00:16:24.10\00:16:26.40
Actually during my
career I did train a former
00:16:36.51\00:16:38.19
heavy boxing
champion for a while.
00:16:38.22\00:16:40.37
While I was doing that I
did used the upper body exercise
00:16:40.40\00:16:42.97
quite a bit to
help him stimulate
00:16:43.00\00:16:44.78
cardiovascular
endurance in his shoulders
00:16:44.81\00:16:46.45
to help him keep his arms
up for longer period of time.
00:16:46.48\00:16:50.37
This motion
simulates what you'll see
00:16:50.40\00:16:52.92
a lot in wheel
chair marathoners,
00:16:52.95\00:16:56.11
the upper body can become so
well developed in these folks
00:16:56.14\00:16:59.24
that they do 26.2
miles in less than two hours,
00:16:59.28\00:17:02.93
they become incredible,
incredibly physically fit.
00:17:02.96\00:17:04.90
Also I had the
privilege to train a young man
00:17:04.93\00:17:07.56
who did this particular event
00:17:07.59\00:17:08.96
and he was an
incredible specimen.
00:17:08.99\00:17:11.47
And was amazing
how long they can
00:17:11.50\00:17:14.50
just keep moving their
arms, moving their arms,
00:17:14.53\00:17:17.05
moving their arms,
up and around. Good.
00:17:17.08\00:17:22.01
This is an excellent one
to relieve stress in the neck,
00:17:29.16\00:17:32.06
because we're
really gonna fatigue
00:17:32.09\00:17:34.08
the trapezius when we're done.
00:17:34.11\00:17:35.50
We're gonna be nice and relaxed.
00:17:35.53\00:17:37.52
Ten more seconds.
00:17:43.00\00:17:44.37
Okay, let's do some arm
circles and circle to the front.
00:17:52.58\00:18:00.16
Good, let's go the rear now.
00:18:00.19\00:18:08.16
And back to the front.
00:18:08.91\00:18:13.29
And to the rear.
00:18:16.44\00:18:18.07
And we'll do this
for 25 more seconds,
00:18:26.27\00:18:27.99
turn back the other way.
00:18:28.02\00:18:29.99
And to the rear.
Ten more seconds.
00:18:37.63\00:18:43.44
Okay, let's do the
shrugs in the rear.
00:18:52.82\00:18:55.84
Around and up, and up, and
up, up, and up, and up, up.
00:18:55.87\00:19:02.96
Forty five more seconds.
00:19:02.99\00:19:08.39
Thirty five.
00:19:18.02\00:19:22.82
And 30. Twenty five.
00:19:22.85\00:19:28.99
Twenty, good, good, circling
it around, circling around.
00:19:32.74\00:19:38.20
Ten, nine, eight, seven six,
five, four, three, two, one.
00:19:43.18\00:19:51.18
Okay, arm circles.
00:19:51.21\00:19:54.03
We're trying to
come to the tail end
00:20:02.52\00:20:04.08
of our
cardiovascular training here.
00:20:04.11\00:20:05.88
Just so, we know the
end is insight, Fred.
00:20:10.39\00:20:13.05
Wont' be too much longer.
00:20:13.08\00:20:21.05
Thirty more seconds.
00:20:21.08\00:20:26.31
And down to our
last 17 seconds. Fifteen.
00:20:33.72\00:20:38.10
Ten, nine, eight, seven six,
00:20:42.79\00:20:47.15
five, four, three, two, one.
00:20:47.18\00:20:51.96
Okay, let's do
rolls to the front.
00:20:51.99\00:20:56.16
Good, we'll do
a minute of those.
00:20:56.19\00:20:58.06
It's 10. Fifteen.
00:21:02.92\00:21:09.33
Twenty.
00:21:12.75\00:21:17.52
Twenty five. Thirty.
00:21:17.55\00:21:22.89
Thirty five. Forty.
00:21:28.07\00:21:33.44
Forty five.
00:21:37.76\00:21:40.59
And 50. Fifty five.
00:21:42.47\00:21:49.37
Okay, let's do the rotator
cuff as our cool down aspect.
00:21:52.51\00:21:57.16
This program or this
routine will be very beneficial
00:22:06.76\00:22:09.84
in helping you to
avoid rotator cuff problems.
00:22:09.87\00:22:13.04
So for those who like pitching
base balls or playing tennis,
00:22:13.07\00:22:19.65
doing the over head swing,
this will be helpful for it.
00:22:19.68\00:22:23.09
Racket ball players
can develop it as well,
00:22:23.12\00:22:24.49
anything that
causes a lot of torque,
00:22:24.52\00:22:26.58
as your arm goes to
a circular rotation.
00:22:26.61\00:22:29.34
As you have to
through overhead for baseball
00:22:29.37\00:22:32.59
overhead for serving tennis ball
00:22:32.62\00:22:35.31
and also you have
overhead for racket ball
00:22:35.34\00:22:37.70
as you hit overhead
shots during a game.
00:22:37.73\00:22:39.64
Or for volleyball
player, this will be excellent
00:22:39.67\00:22:42.33
for valley ball,
volleyball players,
00:22:42.36\00:22:44.35
swinging overhead
motion as they do their serves.
00:22:44.38\00:22:46.99
This also be very helpful
to help avoid any injury there.
00:22:47.02\00:22:52.04
We're gonna hold on
for one more minute.
00:22:52.07\00:22:54.03
Now we're gonna
do some stretching
00:22:54.06\00:22:55.67
and we we'll be
calling it a workout.
00:22:55.70\00:22:57.79
There's 10 seconds.
00:23:02.69\00:23:07.86
Fifteen. Twenty.
00:23:07.89\00:23:13.41
Twenty five. Thirty.
00:23:18.22\00:23:23.82
Thirty five. Forty.
00:23:27.95\00:23:33.02
Forty five. Fifty.
00:23:38.08\00:23:43.31
One, two, three, four, five,
six, seven, eight, nine, ten.
00:23:43.34\00:23:51.31
Okay, arm up over the head.
00:23:53.91\00:23:55.28
And let's hold that
for ten more seconds.
00:24:03.28\00:24:06.62
And five, four, three, two,
00:24:06.65\00:24:13.74
one, switch over and hold.
00:24:13.77\00:24:19.32
Ten more
seconds, one, two, three,
00:24:27.51\00:24:31.73
four, five, six,
seven, eight, nine, ten.
00:24:31.76\00:24:38.61
Bring the arm across, and
behind your elbow and pull.
00:24:38.64\00:24:43.67
Ten more. Five,
four, three, two one.
00:24:52.43\00:25:00.43
Switch it over and pull.
00:25:00.46\00:25:04.89
Ten more, one,
two, three, four, five,
00:25:12.43\00:25:17.76
six, seven, eight,
nine, ten. Good, shake it out.
00:25:17.79\00:25:25.48
Okay, let's look
over to the side.
00:25:25.51\00:25:28.20
And turn, turn,
00:25:28.23\00:25:33.19
turn, turn,
00:25:33.22\00:25:41.19
look up to the
ceiling, down to the floor.
00:25:41.38\00:25:46.57
And up and
down, and up and down.
00:25:46.60\00:25:54.34
Hold your hands in front of you.
00:25:54.37\00:25:56.41
Contract your abdomen
and back, contract and back.
00:25:56.44\00:26:02.95
Contract and
back. Contract and back.
00:26:02.98\00:26:10.09
Contract and
back. Contract and back.
00:26:10.12\00:26:15.06
Contract and
back. Contract and back.
00:26:15.09\00:26:20.56
While we're doing this,
we're pushing our lower back
00:26:20.59\00:26:22.31
into the chair as much
as we can, as we go forward,
00:26:22.34\00:26:25.53
pushing back into the chair
with upper back as we go back.
00:26:25.56\00:26:30.12
It's not a real
intensive abdominal exercise,
00:26:30.15\00:26:32.88
but still
encourages you to contract
00:26:32.91\00:26:34.28
your abdominal properly,
00:26:34.31\00:26:35.99
because this all
your abdominal does.
00:26:36.02\00:26:37.40
It only has a four
inch range of motion.
00:26:37.43\00:26:39.60
It only goes from here to here
00:26:39.63\00:26:41.19
and we're shorting those
points and then going back.
00:26:41.22\00:26:44.90
Shorting the points
and back. Good and back.
00:26:44.93\00:26:50.23
Ten more, one, two,
00:26:50.26\00:26:56.99
three, four, five,
00:26:57.02\00:27:04.39
six, seven, eight,
00:27:04.42\00:27:10.48
nine, ten.
00:27:10.51\00:27:14.54
Good, that's it.
00:27:14.57\00:27:16.94
I had a coach in
school that said,
00:27:20.14\00:27:21.51
determination
will take you anywhere.
00:27:21.54\00:27:22.91
We also have heard the adage,
there's a will, there's a way.
00:27:22.94\00:27:26.86
So even if you are restricted,
00:27:26.89\00:27:28.26
you can't get around very
well, you can still exercise.
00:27:28.29\00:27:31.21
And do it for the right reason.
00:27:31.24\00:27:32.66
We want to do all our
training to the glory God.
00:27:32.69\00:27:34.83
Not for a corruptible crown,
but for incorruptible one,
00:27:34.86\00:27:37.87
as we glorify
God with our bodies.
00:27:37.90\00:27:40.02
In Philippians 4:13,
it gives us a promise,
00:27:40.05\00:27:42.52
"I can do all things through
Christ who strengthens me."
00:27:42.55\00:27:46.84
God bless you.
Keep on exercising.
00:27:46.87\00:27:49.32
And we'll look
forward to see you next time.
00:27:49.35\00:27:51.43