PHYSICAL EXERCISE
Physical exercise is any bodily activity that enhances or
maintains physical fitness and overall health. It is performed for various reasons, including
strengthening muscles , weight loss or maintenance. Frequent and regular physical
exercise boosts the immune system and helps prevent disease such as heart disease, cardiovascular disease. It may also help to prevent depression.
Physical exercise is important for maintaining physical fitness and can contribute positively to maintaining a
healthy weight, building and maintaining healthy bone density and muscle
strength.
According to the World Health Organization, lack of
physical activity contributes to approximately 17% of heart disease and
diabetes, 12% of falls in the elderly.
Physical exercises concentrate on three parts:
1.
Upper body
2.
Core strength
3.
Lower body
CORE STRENGTH
Core strength relates to the bodily
region bounded by the abdominal wall, the pelvis and the lower back . The main muscles involved include the transversus abdominis,
the internal and external obliques and the diaphragm. The diaphragm is the
main muscle of breathing in the human and so
breathing is important in providing the necessary core stability for moving and
lifting. Core is associated with the abdominal muscles groups and stability is
associated with isometric or static strength. However in actuality, the core consists
of the abdominal muscle groups.
Strong or flexible core muscles can show how well our
arms and legs function. A strong core also enhances balance and stability.
Thus, it can help prevent falls and injuries during sports or other activities.
In fact, a strong, flexible core determines almost everything you do.
Benefits
1.
It helps us from risk of falling
by maintaining Balance and Stability
in our body.
2.
It maintains Good Posture by reducing fat from our body.
3.
It helps to maintain Healthy Back by reducing lower back
pain.
LOWER BODY
Lower body acts as the base of our
support as we walk, run and jump. Concentrating only on our upper body when you
work out is a mistake. Our largest muscles are located in our lower body. They
are essential in movements as we perform in day-to-day activities or in sports.
When we strengthen our lower body, we are strengthening our largest muscles.
The major muscles of our lower body
are the gluteus or the buttock muscles ( which move our upper leg to the side
or back, The hamstrings (which lift our heels toward our buttocks), The
quadriceps (which straighten our leg) and The calf muscles, (which point our
feet downward and help us stand on our toes)
Benefits
1. It helps to Increase bone
strength and maintains stamina
2. It helps to Limit the injuries
3. It is essential in developing
body functioning
4. It determines the physical
fitness
5. It is very essential in body
movement
TYPES
OF CORE STRENGTH EXERCISES
1. Air Bike
Ways to do it
1.
Lie flat on the
floor with your lower back pressed to the ground. For this exercise, you will
need to put your hands beside your head. Be careful however to not strain with
the neck as you perform it. Now lift your shoulders into the crunch position.
2.
Bring knees up to
where they are perpendicular to the floor, with your lower legs parallel to the
floor. This will be your starting position.
3.
Now simultaneously,
slowly go through a cycle pedal motion kicking forward with the right leg and
bringing in the knee of the left leg. Bring your right elbow close to your left
knee by crunching to the side, as you breathe out.
4.
Go back to the
initial position as you breathe in.
5.
Crunch to the
opposite side as you cycle your legs and bring closer your left elbow to your
right knee and exhale.
6.
Continue
alternating in this manner until all of the recommended repetitions for each
side have been completed.
2.
Alternate Heel Touch
Ways to do it
1. Lie on the floor with the knees bent
and the feet on the floor around 18-24 inches apart. Your arms should be
extended by your side. This will be your starting position.
2. Crunch over your torso forward and up
about 3-4 inches to the right side and touch your right heel as you hold the
contraction for a second. Exhale while performing this movement.
3. Now go back slowly to the starting
position as you inhale.
4. Now crunch over your torso forward
and up around 3-4 inches to the left side and touch your left heel as you hold
the contraction for a second. Exhale while performing this movement and then go
back to the starting position as you inhale. Now that both heels have been
touched, that is considered 1 repetition.
5. Continue alternating sides in this
manner until all prescribed repetitions are done.
3.
Pelvic Tilt into Bridge
Ways to do it
1.
Lie down with your
feet on the floor, heels directly under your knees.
2.
Lift only your
tailbone to the ceiling to stretch your lower back. (Don't lift the entire
spine yet.) Pull in your stomach.
3.
To go into a
bridge, lift the entire spine except the neck.
4.
Superman
Ways to do it
1.
To begin, lie
straight and face down on the floor or exercise mat. Your arms should be fully
extended in front of you. This is the starting position.
2.
Simultaneously
raise your arms, legs, and chest off of the floor and hold this contraction for
2 seconds. Slowly begin to lower your arms, legs and chest back down to
the starting position while inhaling.
3.
Repeat for the
recommended amount of repetitions prescribed in your program.
5.
Butt ups
Ways to do it
1.
Begin a pushup
position but with your elbows on the ground and resting on your forearms. Your
arms should be bent at a 90 degree angle.
2.
Arch your back
slightly out rather than keeping your back completely straight.
3.
Raise your glutes
toward the ceiling, squeezing your abs tightly to close the distance between
your ribcage and hips. The end result will be that you’ll end up in a high
bridge position. Exhale as you perform this portion of the movement.
4.
Lower back down
slowly to your starting position as you breathe in. Tip: Don't let your back
sag downwards.
5.
Repeat for the
recommended amount of repetitions.
6.
Bent-knee
hip raise
Ways to do it
1.
Lay flat on the
floor with your arms next to your sides.
2.
Now bend your knees
at around a 75 degree angle and lift your feet off the floor by around 2
inches.
3.
Using your lower
abs, bring your knees in towards you as you maintain the 75 degree angle bend
in your legs. Continue this movement until you raise your hips off of the floor
by rolling your pelvis backward. Breathe out as you perform this portion of the
movement. Tip: At the end of the movement your knees will be over your chest.
4.
Squeeze your abs at
the top of the movement for a second and then return to the starting position
slowly as you breathe in. Tip: Maintain a controlled motion at all times.
5.
Repeat for the recommended
amount of repetitions.
TYPES OF LOWER BODY
EXERCISES
1.
Frog hops
Ways to do it
1.
Stand with your
hands behind your head, and squat down keeping your torso upright and your head
up. This will be your starting position.
2.
Jump forward several
feet, avoiding jumping unnecessarily high. As your feet contact the ground,
absorb the impact through your legs, and jump again. Repeat this action 5-10
times.
2.
Star Jump
Ways to do it
1.
Begin in a relaxed
stance with your feet shoulder width apart and hold your arms close to the
body.
2.
To initiate the
move, squat down halfway and explode back up as high as possible. Fully extend
your entire body, spreading your legs and arms away from the body.
3.
As you land, bring
your limbs back in and absorb your impact through the legs.
3.
Ankle on knee
Ways to do it
1.
From a lying
position, bend your knees and keep your feet on the floor.
2.
Place your ankle of
one foot on your opposite knee.
3.
Grasp the thigh or
knee of the bottom leg and pull both of your legs into the chest. Relax your
neck and shoulders. Hold for 10-20 seconds and then switch sides.
4. Split squats
Ways to do it
1.
Being in a standing position. Jump into a split leg
position, with one leg forward and one leg back, flexing the knees and lowering
your hips slightly as you do so.
2.
As you descend, immediately reverse direction, standing
back up and jumping, reversing the position of your legs. Repeat 5-10 times on
each leg.
5.
Inchworm
Ways to do it
1.
Stand with your feet close together. Keeping your legs
straight, stretch down and put your hands on the floor directly in front of
you. This will be your starting position.
2.
Begin by walking your hands forward slowly, alternating
your left and your right. As you do so, bend only at the hip, keeping your legs
straight.
3.
Keep going until your body is parallel to the ground in a
pushup position.
4.
Now, keep your hands in place and slowly take short steps
with your feet, moving only a few inches at a time.
5.
Continue walking until your feet are by hour hands,
keeping your legs straight as you do so.
6.
Moving Claw Series
Ways to do it
1.
This move helps prepare your running form to help you
excel at sprinting. As you run, be sure to flex the knee, aiming to kick your
glutes as the hip extends.
2.
Reload the quad as the leg moves back forward, attacking
the ground on the next step.
3.
Ensure that as you run, you block with the arms, punching
through in a rapid 1-2 motion.
CONCLUSION
In conclusion we can say that Exercise of
core strength and lower body is very essential in order to improve our daily
life. Development of lower body and core strength is necessary to stay healthy
and fine. People mainly focus only in upper body exercise but we should know
that it is brilliant if we develop or exercise all parts of our body. There are
many advantages if we develop our core strength muscles and lower body. We all
know that if Healthy body helps to create healthy mind. Therefore continuous
workout or exercise of the body helps us to achieve that goal. If the body of person is healthy
and fit he is protected from various diseases.
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