Participants: Dick Nunez (Host), Jonathon Hopkins & Brittany Nunez
Series Code: BAS
Program Code: BAS000143
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00:02 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve 00:05 your health. Be sure to consult your physician 00:09 before beginning any exercise program. 00:13 All across the country, millions of people who 00:15 workout everyday, unfortunately many of them 00:17 don't even know what muscle they're working. 00:19 Find out more next on Body and Spirit. 00:48 Hello, I am Dick Nunez Wellness Director of the 00:50 Black Hills Health and Education Center. 00:52 Welcome to Body and Spirit. 00:54 I used to be in the athletic club industry 00:56 for 20 years and during that time, 00:58 I saw thousands of people workouts every single day. 01:01 Often times, you walk up to them and ask them, 01:04 what muscles are you working? 01:06 They would have no idea, so today we thought 01:08 we take a little time to help you understand what muscles 01:11 are working when you do your various exercises? 01:14 So, I think we're ready to get started here; 01:16 helping me out today will be Jonathan Hopkins 01:18 and Brittney Nunez. Jonathan works for me at the 01:21 Black Hills Health and Education center as a trainer 01:23 and Brittney, she's my daughter. 01:25 So, we're glad to have them both here. 01:28 We're gonna start by just a simple little warm up, 01:30 understand something that stretching is not 01:32 warming up. We actually wanna do some motion, 01:34 that's gonna stimulate what we're gonna be doing. 01:36 So, what we're gonna do is we're gonna bring our 01:39 elbows way back and then we're gonna come out, 01:41 we're gonna go back, we're gonna come out, 01:46 we're gonna go back and out and 01:49 let's do that two more times. Where we be stimulating 01:52 the motion we're gonna be doing here very soon 01:56 and you probably figured out what that is. 01:58 Okay, now cross your arms and bring them out 02:02 and cross and out and cross and out, 02:07 two more times, cross and out, one more, cross and out. 02:15 Okay, what we're gonna do is we're gonna 02:17 do some pushups. We're gonna do 20 of them 02:19 and we want perfect form, now Jonathan 02:22 you're gonna do 20 regular pushups. Brittney, 02:24 I want you to do 10 regular pushups and then 02:26 10 modified ones. I don't call them girl's pushups; 02:29 I just call them modified pushups. So, get on the 02:33 Does it matter floor. which ones I do first. 02:34 Yes, it does, you wanna do the regular ones first. 02:37 Even at home, some of you may not be able 02:39 to get on the floor yet. You may have to use a wall 02:42 and that's okay. I remember one time in our wellness 02:45 program, we had an 86-years-old woman come 02:48 in and they were a bunch of women in there 50s 02:50 doing pushups and she said can I try and 02:53 they looked at her, oh! Sure go ahead and try 02:55 and she got down there and cranked off 02:57 16 pushups to the shock of the younger women, 03:00 who only did about 10, and they asked her, 03:02 how in the world did you do that and she goes, 03:04 while I've been doing Body and Spirit for years 03:06 and I started by just doing pushups against the wall. 03:08 So, if you think they're are not gonna be good 03:10 for you, guess again. But these two are not gonna 03:13 have that luxury, they're gonna be using the floor. 03:15 So, get in pushup position, you wanna keep your body 03:18 totally straight like this and you got to lower 03:20 yourself down and back up again. Okay, 03:24 go ahead down and up and down, just keep that pace. 03:29 They're gonna be working their chest, 03:30 which is their Pectoralis Major muscles and also 03:33 the back of their arms and their triceps. 03:39 Lot of times people worry about how far down to go, 03:41 like should I touch my chest, should I touch my chin, 03:44 what should I touch. What I try and look for is 03:47 to make sure the arms get at least parallel to the 03:49 ground. Okay, Brittney's done her first 10, 03:52 now she's gonna go to the modified one, 03:53 where she's on her knees. But the body still stay 03:55 straight. Now, she can do her second 10, 03:58 often times these are referred to as women's 04:00 pushups. But I know a lot of men who can't do them. 04:03 So, I don't wanna call them women's pushups, 04:05 because they're gonna feel bad. Okay, 04:08 we're looking good, Jonathan how many 04:11 more we got? Three. 04:13 Three more okay good, two more times and 04:17 last one, very good. Okay, so that's working 04:22 the chest up and through here and it's a good 04:24 one for that area. It's probably the best overall 04:27 upper body workout you can do. Although 04:30 whenever you tell somebody, I want you to do 04:31 some pushups they just go oh no, 04:33 or they'll gave you another comment like, 04:35 well I haven't done pushups in years. 04:37 Then I go, well, I guess, it's time to do some 04:39 then isn't it? Okay, now when we work a muscle. 04:42 We also wanna try and stretch it out. 04:43 So we're gonna put our hands back over our head 04:46 and push our elbows back as far as we can. 04:49 Let's push them back and you wanna feel 04:52 the muscles stretch that you just work. 04:55 And now what we're gonna do is, is we're gonna give 04:56 ourselves a nice big hug. Just bring it across, 04:58 pull your shoulder blades as far apart as you can 05:01 and that's gonna be a real important area that 05:03 we're gonna working on in just a few moments. 05:05 Now, do it again, hands behind the head and stretch 05:09 the elbows back. You should feel that stretch 05:12 in your chest, you feel it. 05:14 Oh! Yes. Okay, Brittney. Yes. 05:16 Alright, now cross the arms again and pull them apart. 05:23 Alright, hold it for just a couple more seconds. 05:27 Alright Brittney, we need the towels, okay, 05:28 please. Now, on Body and Spirit, we try and make 05:35 please. Now, on Body and exercise as simple 05:37 as possible. A lot of people have all sorts of excuses 05:40 why they don't do it. But we try and keep it simple. 05:43 In fact the only thing you need as far as 05:46 exercise equipment is a towel, very, very simple. 05:48 Most of you have one at home, somewhere 05:50 I would think. If you don't, not a major expense 05:53 you should be able to pick one up. 05:55 The towels work will first to add resistance to ourselves. 05:59 So for Brittney and Jonathan, what we're gonna do is, 06:02 we're gonna step out with our left foot. 06:05 We're gonna grab the towel with our left hand 06:06 and then we're gonna grab it with our right 06:08 and what we're gonna is, we're gonna pull back 06:10 and then we're gonna reach out. 06:13 We're gonna pull back, we're gonna reach out. 06:16 I want 20 on each side, Jonathan I'm counting on you 06:18 to count. Because I wanna be talking while 06:21 we're doing this. So, now we're working on the 06:23 upper back area. So, we got Jonathan on here. 06:25 So, the muscles back in the back are the ones 06:28 we're working on and this is an area that's very 06:31 important and especially for women. 06:32 Because they start to lose their strength back there, 06:35 it's important for men as well. But if we start losing 06:37 those muscles in the upper scapular area, 06:39 then we're gonna start having some posture 06:42 problems and women often time suffer with upper 06:45 thoracic problems and they get the Dowagers 06:47 hump and all that and they don't want it. 06:50 So, this is gonna help us keep it away. 06:52 Now, if you're at home and you wanna use weights. 06:53 We've an exercise called the one arm row, 06:56 which is a stimulating. You put your knee on the bench 06:59 and you're just rolling the dumbbell up. 07:01 But if you don't have any dumbbells, 07:02 this works very, very well. 20, okay, 07:06 let's go and switch over to the other side. 07:08 Okay, so now we're grabbing it out with our 07:10 hand. Now, we're right gonna take with our left, 07:13 we're gonna pull back and reach out. 07:15 Give yourself resistance, you can make it as hard 07:18 as you want or unfortunately you can also make 07:21 it easy. So, give yourself a little bit of a resistance. 07:24 We don't wanna see the towel going slack; 07:26 I've seen that happen before. People act like 07:28 they're working hard and they see the towel go limb. 07:30 So, we don't want that, 07:33 but we also don't want to tear the towel 07:34 in two either. Have you seen that happen? 07:36 I haven't seen that happen yet, 07:37 if somebody tears in two, they can keep it. 07:41 Okay, how many have we got there? 07:43 Fourteen. Fourteen, okay keep focusing on that 07:46 upper back area. You should feel that scapulae 07:49 pull out each time, very good. Pull and reach. 07:56 Twenty. Good, very good, okay just set your towel 07:59 down for a moment. Now, we're gonna do stretch 08:02 the area, we just worked. So, we're gonna put 08:03 our arm over our head and pull. 08:05 And you'll be stretching right through the Latissimus 08:11 Dorsi area. Okay, Jonathan I want you to turn 08:14 around while you're doing that stretch. 08:16 So, we're stretching all through this area right here. 08:18 Okay, go the other side now, okay the scapular 08:26 area is a very complex area for exercise. 08:30 'Cause there are 16 muscles attached on each side, 08:33 so there is a lot of working going on back there. 08:36 Very integrate network, so when Thomas said 08:38 we're truly beautifully wonderfully made. 08:41 He was right, especially when you talk about 08:43 our anatomy and physiology. 08:44 Okay, go and relax, get your towel again. 08:49 Now, we're gonna work on our shoulders 08:50 and we use this for resistance again. 08:53 Now, what you can do is, is you're gonna grab it 08:54 right on the end. Like you grab in the knob 08:55 of baseball bat. You're gonna grab it right beneath, 08:58 you're gonna raise it up and comeback down, 09:02 raise up, come down. So, the resistance is while 09:05 you're going up and you comeback down 09:08 and now we're working on the shoulder area. 09:09 If we can get on to Brittney here, 09:11 If we can get on to Brittney here, 09:12 working the shoulder region. The deltoid muscle, 09:15 a lot of people talk about having rotator cuff 09:19 problems and all is that, all they might have 09:22 is some shoulder pain. It might not be a rotator cuff 09:24 problem at all. Jonathan, I'm counting on you to 09:26 count still and we wanna get 20 of this. 09:29 How many we're at? Thirteen. 09:32 Thirteen, okay good. Give yourself the resistance 09:35 there; make yourself work a little bit. 09:37 Okay, the harder you pull, the more you get out of it. 09:43 Just like anything like it, the harder you work, 09:46 the more benefits you get. Twenty. 09:48 Okay, let's go ahead and go the other direction. 09:51 So, now we're taking with our left hand, 09:53 grabbing down and we're gonna raise up and comeback 09:58 down and up and down, steady movement. 10:04 Keep the tension on, keep your elbow slightly bent, 10:11 while you're exercising a lot of people ask me 10:13 how they should breathe and I tell them in and out, 10:16 because that's the most important thing. 10:18 Make sure you keep breathing, don't hold your breathe. 10:20 Ideally they like to say exhale, when you go through 10:24 the contraction or the concentric aspect 10:27 of the motion and inhale as you go through 10:30 the eccentric or the negative aspect. 10:32 But I just hope you make sure you keep breathing. 10:35 Okay, where are we at? 10:37 Seventeen. Okay and 18, two more times up and up. 10:43 Okay, now, that covers a portion of the deltoid 10:47 shoulder region. We've other muscles up there too, 10:50 the Trapezius muscles up here on Jonathan. 10:53 They need to be workout as well, 10:54 so in order to that and doing it by yourself. 10:57 We're gonna take our towel again, we're gonna grab 11:00 it here and we're gonna pull up and then 11:02 comeback down. Okay, let's go 20 there, now at home 11:06 if you have weights. You can stimulate this exercise 11:09 by doing the dumbbells or taking a bar just rolling 11:12 it up to your chin. All we're doing is an upright row, 11:15 on the other exercise we did a lot of raises, 11:18 you can also use dumbbells for those. Okay, 11:21 keep the elbow up and nice and high. 11:25 There you go, bring that elbow up and it go all 11:29 way down each time, try and focus on the Trapezius 11:33 area as you're doing it. A lot of times you see 11:36 football players have very large Trapezius muscles. 11:38 We don't want that, but you might, 11:41 well you want that. Where are we at? Nineteen. 11:46 Nineteen, okay I knew we're getting close, good. 11:50 Okay, let's go ahead and reverse it. 11:52 We're gonna pull up, now if you don't feel as 11:57 coordinated on one side. That's alright, 11:59 that's natural. The more you exercise though 12:02 you more you'll find both parts of your body will start 12:05 working more unison and you might find that one 12:08 arm is drastically weaker than the other. 12:10 So, you might wanna start doing some things 12:14 with your weaker arm from time to time. 12:16 Okay, we're looking good, contract your Trapezius 12:22 each time up. Keep the elbow up, the elbow should 12:25 be above the hand there. That's the way, 12:31 where are we at Jonathan? Eighteen, 19. 12:34 Okay and one more time, set your towels down 12:37 and now we're gonna stretch that area. 12:40 So, let's bring one arm across and pull and while 12:45 you're pulling you should feel it stretch, 12:47 right into that deltoid area. Okay and hold that, 12:52 we wanna hold each stretch for about 10 to 15 seconds. 12:55 I think we're getting close. So, go ahead and switch, 13:00 alright, pull across. Let's move slightly that hand 13:05 just a little bit further down, right up there we go. 13:09 Both Jonathan and Brittney are really flexible, 13:11 so if you can't pull your arm quite as that far across. 13:13 Don't feel like you're doing something wrong, 13:16 you just don't have that much flexibility. 13:19 They're young, they don't have any giving away yet. 13:23 So, makes it a whole lot easier. 13:24 Okay, go and relax. Get your towel again, 13:27 now we're gonna go to some arm work and 13:31 we're gonna use the towel for our bicep work 13:33 and we're gonna drape the towel on the outside 13:36 of our hand. This is very important; 13:38 drape it out to the thumb side. Because the function 13:40 of the bicep is to curl and to superannuate the wrist. 13:43 Which means, I'm turning it like this? So, 13:46 let it hang there and grab on the other side 13:49 and you're gonna curl it up and go way down, 13:52 curl it up and go all the way down. 13:55 We're gonna do 20 of them again, try and keep 13:58 that palm up the whole time so. 14:01 There you go, very good. Focus on contracting 14:07 the biceps, as you do it. It's important to work 14:10 all the muscles in the body. 14:11 Because your joints are protected by the muscles, 14:14 you get weak muscles, you get weak joints. 14:17 You want strong joints; make sure your muscles 14:19 are strong. Women, do not worry about building 14:22 up bulging biceps and rippling triceps doing this. 14:26 For one thing, all that you're using is a towel. 14:28 So, I don't think, it's really going to qualify for getting 14:31 you ready for a major bodybuilding competition. 14:33 But the other thing is your hormones, makes it so. 14:37 You really not gonna bulk up a lot, 14:38 when you see a lot of this women bodybuilders. 14:40 They look very, very large, there is the reason. 14:43 They got a lot male hormones coursing through 14:44 their body, I'm not saying they're taking steroids. 14:46 But they had to get there somehow. 14:49 Okay, let's reverse it now. Try and keep the pressure 14:53 to the outside of the thumb, as we do our curl. 14:58 Contract the muscle, each time you do it. 15:00 Feel it stretch as you go down. Try and reach out, 15:03 as you go down. You might wanna bring your elbow 15:06 forward just a little bit, that will help you to get 15:08 a full range of motion. There we go and flex your 15:14 bicep each time, focus on the muscle you're working. 15:18 Otherwise, what you'll get is you just get a lot of 15:20 contraction in your forearms and instead we wanna 15:23 focus on the bicep, again we're doing 20 of them 15:26 on each 1. How many we at Jonathan? 15:30 Sixteen. Okay, we're almost there, 15:33 three more times and we're at the last one, flex 15:37 it up good. Alright, just shake your arms out for a 15:41 moment. Now, we're gonna go to the triceps. 15:44 Any time you work one muscle, 15:46 we wanna work the antagonistic muscles as well. 15:48 Which is the opposite muscles, so when we flex the 15:50 elbow another muscle is also extending and when we flex, 15:55 when we extend the elbow. Another part is flexing so, 15:57 we wanna now do the triceps. We're gonna grab down 16:01 here towards the end, grab your towel and 16:04 we're gonna press it all the way down. Bring it up, 16:06 so now we're extending the elbow, extend the elbow. 16:13 Okay, so we're putting our triceps into flexion now. 16:15 And now the bicep extending each time it goes down. 16:18 Which is just the opposite of what we're doing. 16:19 We're flexing the bicep and extending the triceps. 16:24 Okay the triceps are at the back of the arm 16:26 and it's also in an area where women try, 16:28 well they don't try to. They just do, 16:30 put a lot of body fat on the area. 16:32 You're not trying to do that are you? 16:34 No. Good, good, good. We don't want that. 16:35 But I'm doing this. How many 16:38 we're at there Jonathan? Eighteen. 16:41 Okay and 1 more time, alright. Now, 16:46 we're gonna switch it over. You're feeling it at all yet. 16:50 Yes. Good, okay push down. 16:53 Go ahead and push out just a little bit, 16:55 that will help you get a full extension on your elbow. 16:58 That's very important, stand down as far as you can. 17:02 Extend, bring it up, extend, and bring it up. 17:07 Keep your elbow on one spot; it should not be going up 17:09 and down. While you're doing it, 17:11 keep it nice and steady the whole way. 17:16 Jonathan I hear that thing started to rip a little bit 17:18 I think. How many are we at? Seventeen. 17:23 Alright, squeeze it down. Last one, good, alright, 17:32 go and get rid of those Jonathan for me please. 17:33 Okay, so we're just gonna shake the arms out. 17:36 And now, we're gonna start with some leg activity, 17:40 probably the best exercise that I know out there for 17:43 the legs and this one, when somebody says. 17:45 What exercise is the best of all, I tell him squats. 17:49 Because it works more muscles than any other, 17:52 we might lose some of our upper body strength. 17:55 But we loss our legs, we're in big trouble. 17:57 'Cause then we can't even sit down, hard to stand up, 18:00 hard to walk, hard to move, hard to do anything. 18:02 So, in order to do squats we've to keep a few things 18:06 in mind. First of all we want our feet, 18:09 just a little bit wider than shoulder width, 18:11 just barely wider than shoulder width. 18:13 We want our toes turned out, just slightly. 18:15 But the big thing, as we squat down. 18:18 As we wanna push our hips back as we squat, 18:21 so don't jut your knees forward, don't go over your 18:25 feet like that. So, if I'm turned profile, 18:28 what we're gonna do is we wanna push 18:29 the hips back, that's our first motion. 18:32 Now, for a lot of people squats can be difficult 18:35 and they're afraid to do them. Because they go, 18:36 well if try and squat down, I won't just squat down, 18:39 I will fall down. But you can grab a hold of something. 18:42 So, Jonathan, act for a moment like I'm a counter. 18:46 Alright, so Jonathan can go down and squat down. 18:49 Even if he's severely handicap, 18:51 he can still do some easy light squats. 18:55 Holding on to something to pull him up, 18:57 which will give him safety and for a lot of times 18:59 I tell people, is to put a chair back there. 19:01 Because if you collapse in the heat, 19:03 then you're gonna just land in a chair and not 19:05 on the floor. So, in order to do our squats, 19:09 we wanna cross the arms across the chest. 19:11 We wanna have our head up, we wanna have smiles 19:13 on our faces. That's important to you, 19:15 because you have to look like you're having fun. 19:18 Okay, cross you arms across your chest 19:20 and then when you squat down, chest up, chin up 19:22 and then you're gonna squat down and push your 19:24 hips back. Okay, go down a little further, 19:27 go down a little further. Okay and backup, 19:30 now it's very important to keep the chest up. 19:33 There is a little bony protuberance on the bottom 19:36 of your sternum called the Xiphoid process. 19:38 You want that up, when it's up high. 19:40 You're in a good position both Brittney and 19:42 Jonathan are in excellent position. 19:44 They should be able to, look like into the camera 19:46 and they should be to look you right in the face. 19:48 As you're watching them on the television, 19:49 if they can't, that means you're doing it wrong. 19:51 So, what happens a lot of times when people start 19:53 to squat. In fact let's get the camera on Jonathan 19:56 here for a moment. Jonathan do one wrong where 19:58 you bend way over, bend, only 10 people tend to bend 20:01 way over. Okay, see we don't want that type 20:03 of motion on. We don't want, 20:04 where they're bend way over like that. 20:06 Now go back and do it right. Okay, see how he's 20:09 keeping his chest up. That's what we want and it's 20:12 focusing the emphasis on the gluteus maximus muscles. 20:16 If you wanna know which muscles they are. 20:18 Here's the ones you sit on, in fact someone 20:21 of you might be on there right now. 20:22 While you're watching the show and you shouldn't be, 20:24 you should be up. Doing the exercises with us, 20:26 not just sitting there, watching it. Okay, 20:29 I had a lot people tell me, I love you show, 20:31 I never do it, but I love your show. 20:35 Okay, I didn't say stop at 20. Keep going, 20:36 let's do 10 more. We're doing the lower body now. 20:38 So, we can do a few extra, can't we Brittney? 20:41 Oh! Yeah. Okay, so when we're squatting down. 20:44 What we're look for, when people have good healthy 20:46 needs. As you try and get those the upper thigh 20:49 parallel to the ground. Now, this might not be the 20:51 case for some of you at home. 20:53 You might have to go down quite and that's good far, 20:55 and that's okay. And that's okay If you can't go down 20:57 that far, just go down till where you feel comfortable. 21:00 Where are we at now? Ten. Okay, 21:02 now squat down and hold it. Okay and again we 21:06 wanna keep that chest up, as much as possible. 21:09 Very good, good positions, you should be able to sit 21:12 there and eat your dinner that way right. 21:14 Alright, keep your chin there, there was a famous 21:17 basketball player named David Thomson, 21:19 who was 6 foot 4 and he was noted to be able to 21:23 jump up and take a dime of the top of the backboard. 21:25 That's pretty high jump, but he said well 21:28 you've been tired. Oh! Let me finish my story, 21:30 but David Thomson would eat his dinner this way. 21:34 At least that's what he's repeated to doing so. 21:37 Let's get the chest up a little more, 21:38 okay I haven't forgot about you've got about 12 more 21:42 seconds to go. You're looking good, 21:44 starting to feel the hips, thighs. 21:47 If you need to rest at home, go ahead. But for us, 21:50 we're gonna keep crossing forward. 21:51 Alright and relax, oh! That feels good when you're done. 21:58 Okay, we're gonna go ahead and lay down 21:59 on the floor here. That should make you feel good, 22:02 just go and lay on your side. 22:04 Why don't you face each other there, 22:05 okay now what I want you do is get a hold of your 22:09 ankle, so for Jonathan. You get a hold of that one, 22:11 okay and just gonna stretch the quadriceps muscle, 22:14 it feels good to stretch the muscle you just worked. 22:18 So, when we did the squats, 22:20 we're working on the quadriceps, 22:21 the hamstrings and the gluteus maximus. 22:24 So, the squats is really a complex and complete 22:26 leg workout as we do it and you feel it in your Glutes, 22:30 you feel it in your hamstrings, you feel in your 22:31 quads, you feel it everywhere. 22:32 You feel in your chest, because your heart's pumping 22:36 and your lungs' are heaving. Okay, 22:40 you feeling the stretch there. 22:41 Almost heavenly. Alright good, okay let's flip over 22:44 to the other side. When you do your stretch, 22:50 focus on the muscle as you're working. 22:52 Do not try and over stretch, the lot of times 22:55 people get into positions. They try and pull way to far, 22:58 if you over stretch your muscle or if you get to your 23:02 really, really flexible in that joint. 23:03 What you've really done is made that joint weaker. 23:07 So, do not over stretch. Just stretch to your 23:10 point of normal range of motion. 23:12 Both Brittney and Jonathan are again are very, 23:15 very flexible. So, if you're laying on the floor 23:17 and your heel is not touching your gluteus maximus 23:19 and you wondering is something wrong with me. 23:21 No, there is not, they're just very, very flexible. 23:24 Okay, now you're gonna lay on your back. 23:29 I want you to pull your right knee up to your chest, 23:34 pull it up there and hold that. 23:41 Now while you're in that position, 23:42 what I want you to do now, is pull your right 23:44 knee toward you left shoulder. 23:47 Start pulling up toward your left shoulder and this 23:49 will get it. Even more of Glutes stretch in there 23:54 and you should feeling that in your hamstring 23:56 and your Glutes. Okay, now let's go and put 24:01 the leg down. Bring the other one up, 24:04 pull it to your chest. Full it straight up to your chest 24:07 at first, get a hold of it for about 10 seconds. 24:10 We're almost there. Okay, now start moving your 24:15 knee towards your right shoulder. 24:18 Pull it up, keep trying and pull it up. 24:20 There you go, that's good. Sometimes you may 24:23 even hear your back and forth, feel your back pop 24:25 while you're doing that. What that is a release 24:27 of Synovial gases, that's something that's 24:30 very common with chiropractic adjustments, 24:31 where they move you into position and something 24:34 pops there for you and okay. Very good, 24:37 alright let's go and come on up. 24:41 Alright, now we're gonna do some calf raises. 24:44 That's an important area as well, 24:46 especially for the Achilles tendon area. 24:47 The calf is the back of the lower leg, 24:50 the Achilles tendon is what attaches your calf 24:51 into your ankle and there is a lot of times, 24:54 you injured your heel, I should say and there is lot 24:56 of times. When people especially they wear 24:58 a lot of heels, when they step out or they're 25:00 in a pair of tennis shoes, they're doing some type 25:02 of sporting event, and baam all of a sudden those 25:04 things pop. We don't want that, so how many be 25:07 the brace for you and I want you to put you're 25:09 the balls of your feet on the edge of the platform 25:11 there and go way down and push way up, 25:15 way down. Now at home you want to use the stairs 25:22 if you have those or if you have a little block of wood. 25:25 If you just do it from the floor, 25:26 then you're really not gonna get as full as a extension, 25:30 as we really are we looking for. Now for these, 25:32 we're gonna do a few more repetitions. 25:34 So, let's go for 30 of them. Where are you at now? 25:37 Nine. We wanna do these nice and controlled just 25:40 as you see. We don't wanna be bouncing them, 25:42 up and down really quickly. Jonathan, 25:45 while we got you on the camera, do some wrong, 25:48 do some really fast. Okay, we don't want that, 25:50 we don't what that type of motion. 25:51 We wanna keep nice and controlled, 25:53 but don't count those though. 25:54 Okay, hang in there Brittney. 25:58 I'm losing my balance. I know, well that's 26:00 part of the exercise, staying in balance. 26:02 How many more we're got here. Four more. 26:04 Four more very good and two more. Alright, 26:12 now we're gonna stretch out the calves and the 26:15 way we're gonna do that, as we're gonna step back. 26:17 Press the heel to the floor and lean forward 26:19 and the more you lean forward. 26:23 The more you will feel that stretching the 26:24 Gastroc area or the calf area. The official name 26:27 for it's Gastrocnemius and that's why you heard 26:29 me say Gastroc. Alright, go and switch bring 26:37 the other foot back, press it to the floor, 26:39 lean forward a little bit and then you feel it stretch 26:43 even more in your calf area. 26:45 Don't over stretch it, it should not be uncomfortable. 26:48 You should just feel the muscles stretching. 26:50 Okay, very good, I think that should do it, thanks a 27:00 lot. Whenever you exercise, it's really important 27:02 to know what muscles you are working. 27:04 When somebody points that out to you, 27:06 it's amazing how much different the exercise 27:08 will feel and how much more benefit you will get out 27:11 of it. But knowing what muscles you work, 27:12 is just part of the equation when it comes 27:14 to exercise. The other part is knowing why you are 27:17 doing it. So often people are out there, just because 27:20 they wanna look good and there is nothing wrong 27:22 with that. Nobody gets up in the morning and hopes 27:25 they look bad for the day. We all wanna look our best, 27:27 but whenever we exercise, 27:28 vanity could be a problem. 27:30 So, when we do exercise. Especially here on 27:33 Body and Spirit, we always wanna focus on the real 27:35 reason to workout and that's to glorify God 27:38 with our body and we claim the promise here at 27:41 Body and Spirit of Philippians 4:13, that says: 27:44 I can do all things through Christ, who strengthens me. 27:48 God bless you, thanks for being with us, 27:50 we look forward to see you next 27:51 time on Body and Spirit. |
Revised 2014-12-17