Participants: Lyndi Schwartz (Host), Andi Hunsaker, Lauren Rittenhouse
Series Code: NBAS
Program Code: NBAS000026
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00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health. 00:05 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Have you found yourself trying to pick something up 00:14 and you just can't do it? 00:16 Have you suffered from a loss of strength 00:18 as ages have gone by? 00:20 Standby, we'll help you re-again that strength. 00:45 Welcome to Body and Spirit Aerobics. 00:48 I'm Lyndi Schwartz, and I'm pleased to be here today 00:51 with you to do the segment of Arm Strengthening. 00:55 With me today is my friend 00:57 from Boston Massachusetts, Lauren Rittenhouse. 01:00 Lauren is cellist, and she is cello teacher. 01:03 Is that right, Lauren? Yeah. 01:05 And I have my twin sister over here. 01:07 And today is a day of birthdays I think. 01:10 So let me just tell you that my twin sister 01:12 and I are 54. Yes. 01:15 All right, so she said and I do not said myself. 01:18 So today we are going to be doing something 01:20 that I believe will benefit all of us. 01:23 We all have arms and as time goes by 01:26 and as I have myself gotten older, 01:29 I'm now 54 almost 55, 01:31 and I found myself losing strength in my arms. 01:35 Also especially as a woman 01:37 and a particular part of our bodies 01:39 are triceps muscles seems to get weaker. 01:42 And so today we would like to exercise those muscles. 01:47 But before we do that my favorite book 01:50 in all the world is the Bible, 01:52 and everything I do, whatever we do 01:54 I believe that it should be for the Glory of God. 01:57 And so I like to begin the programs with a text. 02:00 And this is one of my favorite texts. 02:02 And in Jeremiah Chapter 17, this is 5 to 8 Jeremiah says, 02:08 "Thus says the LORD: Cursed is the man who 02:11 it trusts in man and makes flesh his strength, 02:15 whose heart departs from the LORD. 02:17 For he shall be like a shrub in the desert, 02:20 and shall not see when good comes, 02:23 but shall inhabit the parched places of the wilderness, 02:26 in a salt land which is not inhabited. 02:29 But here is the good news, 02:30 blessed is the man who trusts in the Lord; 02:33 whose hope is the Lord. 02:35 For he shall be like tree planted by the waters, 02:38 which spreads out its roots by the river, 02:41 and will not see when heat cometh, 02:43 but its leaf will be green; 02:45 and will be not be anxious in the year of drought, 02:48 nor will cease from yielding fruit." 02:50 Two of the things that I thing all of us 02:52 suffer from is fear and anxiety 02:54 and this text gives us hope 02:56 that there is no need to worry or fear or be anxious. 03:00 I've also found that exercise 03:01 is a great fear and anxiety reliever 03:05 And so today, we are going to be working 03:08 on all the muscles of our biceps, 03:11 our triceps, and our shoulders 03:13 and able enough to pick things up that we want to 03:17 and I think that's will be very worthwhile. 03:19 We want to do first because we're going to be 03:20 using these muscles a lot. 03:22 We want to do some warm-ups. 03:25 So first of all we'll warm a whole body up, 03:27 just some knee raises, 03:28 so we'll just keep our hands above this level 03:31 and lift our knees up, 03:32 just back and forth lift your knees and we'll do this, 03:36 I like to get warmed up all over 03:38 probably let's say for about a minute, 03:40 maybe a minute and a half, just to get the blood going. 03:44 This is little bit of aerobic or cardiovascular. 03:48 So we will just lift our legs and just keep the knees up 03:51 as high as we can get them in the front 03:54 and you can also, if you'd like, 03:55 you can even go up to the side, like this. 03:58 If that's good for you too, you can vary it. 04:01 Go front to side it doesn't make any difference. 04:04 We're not trying to be orchestrated here. 04:06 We're just trying to kind of stretch ourselves 04:08 out a little bit. 04:09 So just keep the knees going up and down, 04:13 up and down, very nice. 04:15 And if you find that we're doing something, 04:18 doing these next few minutes 04:20 that is difficult for you please stop. 04:23 Do not feel as though you have to keep up 04:26 or do everything, do everything in moderation. 04:31 All right, how do you feel? 04:32 Good. Great. 04:33 All right, are you sick of doing this? 04:35 Yeah. Okay. 04:37 Now let's put our hands to our sides. 04:39 We'll just stretch our necks because it's interesting 04:42 when you do these exercises 04:43 you do seem to strain your neck a little bit. 04:46 So we'll put our air to our right shoulder 04:48 and just don't lean forward, 04:51 go directly over to the right shoulder 04:53 and plug your fingers into the floor and just breathe, 05:00 just take breath, plug your fingers into the floor, 05:04 feel a nice stretch on this side of your neck, 05:08 the opposite side. 05:10 Okay, we'll go to the next side 05:12 and we'll do this stretch on each side of the neck 05:16 probably about three times 05:17 that will really loosen up the neck, 05:19 feel the nice stretch on the opposite side. 05:24 And then let's switch again to the right side 05:27 and just feel a nice stretch, 05:28 don't bend forward keep your head 05:31 looking actually forward, 05:32 your head should be looking forward and not looking down, 05:35 plug your fingers into the floor just like this. 05:39 Okay, and then let's switch sides again 05:42 and let's plug that air into the shoulders 05:45 so you're listening very carefully 05:47 and then plug your fingers into the ground. 05:50 Okay, one more time on the right side 05:54 and just listen into your shoulder 05:56 plug your fingers in, look straight ahead 05:58 don't look down, last time on your left side. 06:03 And just breathe, inhale, 06:05 don't forget while you're doing this 06:06 to take breaths all the time. 06:08 Even when we do the weights 06:09 we'll also be taking breathes, 06:11 don't hold your breathe. 06:12 Okay, let's take a deep breathe in, just inhale up. 06:18 And exhale down, inhale up again and inhale down. 06:23 One more time inhale up, very good and down, okay. 06:28 Now we're going to take our palms just like this. 06:31 We'll stagger our feet, right leg forward 06:34 and we'll take our palms 06:35 and put them towards the back of the room. 06:37 Palms facing forward just like this, 06:40 stretch, stretch, 06:43 and then bring them back forward like this up 06:45 as high as you can in the back. 06:47 And keep your head looking forward, don't look down. 06:50 Plug those palms, face up, up towards the ceiling, 06:54 and then back up like this again. 06:57 Okay, very nice, very good. 06:59 Keep a good posture one leg forward, 07:01 back again to the back where palm is facing upwards 07:06 and then up again, very nice, okay, very good. 07:11 Now I want you stand with your legs 07:13 slightly straight with your knees slightly bend, 07:16 put your palms together like this. 07:18 I want you to scrape the back of the wall. 07:21 Stretching your chest, very good, and up again 07:25 and scrape the back of the wall with your palms, 07:28 bring them down, very good, 07:30 and down to the middle like this, 07:32 up again like this and scrape the back of the wall. Okay. 07:37 Now let's do something. Here's gonna be arm circles. 07:40 I would be very honest with you. 07:42 I do what strengthen my arms 07:43 and this is the only reason I do this. 07:45 But these are arms circles. 07:46 Has anybody done arm circles? 07:48 Have you done arm circles? Yes, yes. 07:49 Do you enjoy arm circles? Yeah, it hurts. 07:51 Okay, take a break if you need to, 07:52 'cause I go up myself. 07:53 Okay, so arm circles go like this, 07:55 just small circles, not too big, 07:57 just initially just small circles. 08:00 And we're just circle and circle, 08:01 you can kind of walk around a little bit to make it more, 08:04 more fun and let's mentally taxing, 08:09 just circles in the front initially, 08:11 just nice circles, just like this. 08:14 Okay, very good. 08:17 And then we want to go forwards okay. 08:23 Okay, forwards these small circles. 08:26 You need to feel a little bit of burn, 08:27 where do you feel the burn, Andy? 08:29 Everywhere. Everywhere. 08:31 I think my toenails hurts. 08:33 She said her toenails even hurts. 08:36 So that's good. 08:37 Okay, where do you feel this? 08:39 In my shoulder. In your shoulders. 08:40 Now we are today going to be working out our biceps, 08:43 triceps, and our shoulder muscles 08:45 'cause we use those everyday. Okay, so let's stop there. 08:48 Now what I want do is I want to point your fingers down 08:51 and take deep big circles now, big circles 08:55 and just back your arms back, ouch. 08:57 I'm feeling this. 08:59 Are you feeling this? 09:00 Hear a few cracks. 09:01 Yeah, you may hear few cracks, 09:04 but if you're feeling this 09:06 that's what you're suppose to feel a little bit of pain, 09:09 if you are tired just do this. 09:11 Yes. Just stop. 09:13 All right, and then go back again. 09:15 Okay, little bit more arm circles very good, 09:19 okay that should be really burning. 09:21 Now what we want do is stretching of those shoulders 09:25 and triceps, all right. 09:26 So let's take our arm like this, 09:29 bring it across our chest put this arm up like that 09:32 and pull to the back. 09:34 This is an excellent stretch for the triceps, 09:38 you pull because that feels really sore, 09:42 the shoulders and triceps. Yeah. 09:43 Okay, do you feel that? It does. 09:45 Nice stretch, right? Yeah. 09:46 Good, nice stretch. Let's switch sides. 09:48 This side and pull back, 09:51 and as you feel all through your shoulder, 09:52 all this area you should be feeling 09:54 a nice gentle stretch. 09:56 Remember, don't overstretch, 09:57 if you overstretch you can tear tissue. 09:59 The idea is not to tear tissue, 10:01 but to stretch the muscle a little bit, okay. 10:04 Now let's put our arm over head this arm here, 10:06 the left arm over the head, 10:08 take this arm and pull the shoulder this way, 10:13 putting a nice stretch on the triceps. 10:15 The triceps muscles are the muscle 10:17 that seems to get the loosest. 10:20 Does not sound like a nice word? 10:22 Okay loose. 10:23 And flabby, maybe a good word too. 10:27 And so we just stretch, giving a width 10:29 of that muscle out today, 10:30 okay, next side, over this way. 10:33 What we are doing is called Static Stretching. 10:36 We're going to be doing some ballistic stretching 10:38 and I'll show you what that is. 10:39 Ballistic stretching is going to moving the muscle. 10:42 Let's do some ballistic stretching now, 10:44 okay, and this it. 10:46 Just you can do it low, 10:49 alternating, which arm is on top, 10:52 all the top and this is a very nice stretch. 10:54 This is called Ballistic Stretching, 10:56 just kind of put your arms around yourself 10:59 and this very loosens everything up. 11:01 All right, how is that? 11:03 Are you loose and ready to go? 11:04 Ready you go. Yeah. All right. 11:06 We're ready to go 11:08 and we're going to be using some weights. 11:09 Now let me tell you what you can do, 11:11 don't go out and buy weights. 11:13 This is a cheap way to exercise at home. 11:16 And although we might be using some weights, 11:18 I'm going to use the grocery cans 11:20 for this particular exercise. 11:22 And what we're going do is 11:23 what we call alternating shoulder presses. 11:26 And so these are very easy. 11:27 First you hold the cans like this, 11:29 both cans, like this or we have weights. 11:32 I am the fortunate one today. 11:33 I've one pound or 14 ounce weights. 11:37 So here we go. 11:38 You first you go up and then down, up and down. 11:43 When you go up the fist, 11:45 the weight should be go ahead and go ahead and lift, 11:47 the weight should be inwards with your palm this way 11:50 when you bring it down its outwards. 11:52 Okay, so up and then out. 11:54 These are shoulder presses. 11:56 And the girls have little bit heavier weights, 11:59 so they may remind me 12:00 that you need to stop doing this after a while. 12:02 But these are called alternating shoulder presses. 12:06 Okay, just up and out, 12:08 up and out, up and out. 12:11 Just keep doing this. 12:12 And these are, as long as you squeeze the muscle 12:15 when you bring it back, 12:16 squeeze the muscle when you bring it back, that's good. 12:19 Are you guys tired yet? Not quite. 12:21 Not quite, not quite, Lauren you tired yet? 12:23 I'm staying with Andy. 12:24 You're staying with Andy. 12:27 Well the vote is that they're not tired yet, 12:29 so these are, this is so good for you know. 12:32 Now just to do these alternating shoulder presses. 12:34 Okay, very good. 12:35 We will come back to these shoulder presses again. 12:37 And so, we will repeat everything once 12:41 because we don't want to wear you out. 12:42 The next thing we want to do, 12:45 and you can do all of these exercises 12:47 with the can I just had. That was eights. 12:50 Yes, these are what I call biceps curls. 12:53 And again you can just use a can, 12:56 you can use a 20 ounce can or if you do have you know, 13:00 weights at home you can use weights at home. 13:02 Also you can do resistance bands. 13:04 So we didn't bring any bands with us today, 13:06 but perhaps at some point we can, 13:08 we can demonstrate how to use the bands. 13:10 We're going to do is biceps curls. 13:12 So first we'll do them this way 13:14 in this way and then out. 13:18 And then what, let me just also cometh on the position, 13:22 one foot should be forward the other backwards 13:24 both knees should be bend 13:26 and we will lift the weights 13:27 because you want to protect your back. 13:30 Lifting weights in this kind of thing 13:32 can be very difficult for your backs. 13:35 So you want to be sure that your posture is appropriate. 13:39 Pay even slightly forward, 13:41 but these are good for your biceps. 13:42 These are called in and out biceps curls. 13:47 And I may get the can again. 13:51 Otherwise it's a great excuse, you know, 13:52 I want to show you how to use the can. 13:55 But anyhow, okay very good. 13:59 And we will come back and do these exercises again. 14:01 All right, now let's go to another exercise 14:04 and that will be our triceps 14:06 and let me just demonstrate this first, okay. 14:10 This is very important for the triceps. 14:12 Always use something light for the triceps. 14:15 So for the triceps you want to make sure 14:18 that you're, you're bending forward, 14:21 your elbow is up, the weights are close to your body, 14:25 and you straighten your elbow like this 14:28 without moving your elbow height. 14:31 So it stays the same, see just like that. 14:36 And we'll do them together. 14:40 In and out, keep the elbows flat all the time. 14:43 So you're not moving your elbows. 14:44 Your elbows should be the same height 14:46 at all times, very good. 14:48 And Lauren, you look good too. 14:50 And we just keep doing this. Do one at a time. 14:52 Lauren is doing a great job. 14:53 Lauren is showing us how we do it one at a time. 14:58 And that leg is forward, your body is slightly bend, 15:00 your back should be straight like a launching pad 15:03 and you just keep that going just like this. 15:08 Okay, very good. 15:11 Does your muscle begin to hurt that triceps? Yes. 15:15 Yes. Okay. 15:16 So we can stop these now. 15:17 And then let's go back and do them again. 15:19 The reason we're doing them again, 15:20 these are called Intervals. 15:22 You don't want to fatigue 15:23 the muscle by using it too much. 15:25 So you want to try to change things up a little bit. 15:28 So we will do these 15:29 alternating shoulder presses again. 15:31 So let me get, shall I get the cans? No. 15:34 Something else. No. They won't let me. 15:35 I'll use the cans. 15:36 Okay, Andy is going to use the cans this time. 15:38 Oh, she is not gonna use the cans, okay. Just kidding. 15:40 So we're going to do this again the shoulder presses, 15:42 the weights are like this, 15:43 or the cans are like this, outwards facing. 15:46 You press up, up. 15:50 and we will turn the weight inward, 15:52 inward, up, inward, out, 15:56 inward and out, inward, out very nice. 16:02 You guys are looking good. 16:03 And again remember that you can use 16:05 justa can 14-ounce can, 16:09 so kind of Lynx or whatever that you haven't had at home, 16:13 okay very good. 16:15 Now let's go again and do those biceps curls, okay. 16:18 So here we do some biceps curls in and out, okay good. 16:24 Andy, you have some heavyweights, don't you? 16:26 I've got five pounds. Five pounds, okay. 16:28 I had eight before, but I stick to it best for... 16:30 save it, okay. Some muscles. 16:31 She was using eight pounds, that's another thing. 16:33 Let me just point that out, Andy. 16:35 She was using some eight pound weights, 16:37 and she got tired and again 16:39 she wanted use some lighter ones. 16:41 If you begin with the weight that's too heavy 16:44 change to something lighter, all right, very good. 16:47 How about those triceps kickbacks? 16:49 Let me show you again. 16:50 Let's do those one more time, 16:51 let's turn this way. 16:54 Shall I do the left side? 16:55 Yeah, we did the right before. 16:56 Okay I do both at the same time. 16:58 Okay, so the elbows are up 17:01 and you just do them like this, 17:04 keep your elbows at the same height 17:07 and again Lauren is doing one at time, 17:08 Andy and I are doing both arms at a time, 17:11 keep that elbow up straight, okay. 17:15 Do you see that? 17:17 Excellent, very good. 17:20 Okay, let's stop with that now. 17:23 I want to do really fun exercise. 17:25 I'll tell you why this is fun for me. 17:26 It's called Chair Dips, we can get out chairs. 17:33 We can get our chairs 17:35 and we're going to work again on our triceps. 17:38 I have tried to do these Chair Dips, 17:40 I used to try to do them, I can get about 10 done. 17:44 And I can do more. 17:45 How many of these do you think you can do? 17:46 I don't know, lets see. 17:47 Let see, ah! What do you, 17:48 how many you think you can do? 17:49 Thirty! Thirty! Twenty-five! Twenty-five! 17:52 First she said 30, now she is saying 25. 17:54 But I will tell you, start just doing one, just do one. 17:57 The next day maybe you can do two. 17:59 They'll go back to one, change. 18:00 Pretty soon you'll be surprised 18:02 how many you can do. 18:03 The proper posture is like this. 18:04 You take the chair, sit on the edge of the chair 18:07 your leg should be in front of you 18:09 because when you come off the chair 18:11 you want your bottom to be quite close to the chair, 18:16 but you don't want your legs to be so far to feel 18:18 that you can't balance yourself. 18:22 Okay, let's go ahead and do those dips 18:24 make sure that your bottom is not too close to the chair 18:29 and do the dips as slowly or as fast as you'd like to, 18:33 but this is an excellent triceps exercise 18:37 and you can do this anywhere and anytime. 18:39 That's why I like this exercise. 18:41 Any place in your house, 18:42 just go and do two, maybe go and do three. 18:46 And then in the afternoon go do a few more. 18:49 How you are doing, girls? 18:50 Sixteen. You're on 16. 18:52 All right, so let's go to 20, how about that? 18:55 Eighteen, nineteen, twenty. Twenty. 18:58 Okay and I told you. 18:59 You know, I, for me if I used to do 10 before 19:01 I've to take break after five and rest for a lot 19:04 because it was so tiring. 19:06 So if I can do it you will be able to do. 19:08 All right, let's do something with our shoulders now. 19:10 Let's do what we call upright rows, okay. 19:13 Let's grab our weights, and we will put the weights, 19:17 I like to put them kind of end-to-end. 19:19 The idea of this is to exercise to shoulder muscle 19:22 and you want to make sure your elbow ends up 19:24 above your wrist. So it's like this. 19:27 First, the foot is forward, knees are slightly bent, 19:30 and upright rows are like this, 19:33 see the elbows are higher than the wrist, okay. 19:37 And this is keep your body as tall as you can, 19:40 that's the proper posture, don't bend over, 19:42 be as tall as you can, bend your both of your knees, 19:45 elbows are up tall. Okay, very nice. 19:52 And this gets you nice strong shoulders 19:55 that where you can lift things 19:56 that you couldn't lift and you will find 20:01 just a tremendous ability to do 20:04 lots of different activities very nice. 20:08 Okay, up and down, great. 20:14 Okay, that's sounds good, that's good. 20:16 Okay, I think that's enough for the time being. 20:19 The next exercise we're going to do 20:21 is again for our triceps. 20:22 Let's put our chair on the way, just a little bit. 20:24 And we will turn to the side 20:26 where we're going to do both hands at the same time. 20:29 These are what we call, Flip-Grip Triceps Kickbacks. 20:33 You'll do your, your weights will be like this 20:37 and then they will be like this. 20:38 So the palms to the ground 20:40 and then the back of your hands to the ground 20:42 again one leg is forward the back is straight 20:45 initially the weights are like this, 20:47 okay you put them in the triceps position 20:51 close to your chest and you push back, 20:54 then bring them to your chest right here 20:56 and keep them flip them over and then back, 20:59 flip them over and back, great. 21:02 This exercise is really difficult. 21:04 If all you can do is just with the, with the palms down 21:07 that's easier than with the back of the hand. 21:11 When you flip them over like this, that's a killer. 21:14 But if you would do it like this way 21:16 this is actually quite good. 21:18 And remember to keep your elbows 21:19 in the same spot. Okay, very good. 21:25 Keep them back and this back looks great, 21:27 it's like a launching pad, Andy. 21:29 Thank you. You're welcome. 21:31 All right, so this is good. 21:33 And that's for your triceps. 21:34 When you're at home and doing these exercises 21:36 just do as a many of them as you thing you can do. 21:39 Okay, now we want to do, one thing I forgot to mention 21:43 was that all of these exercises 21:45 can be done from a sitting position. 21:48 And right now we're actually going to demonstrate 21:50 a very excellent sitting exercise. 21:53 But again all of these can be done from a sitting position. 21:55 Let's turn our chairs around so we have enough room. 21:59 So we will be in a row like this. 22:01 And we are going to do our shoulders. 22:03 This is another exercise that really, 22:07 I never liked but now I kind of do. 22:09 And these are, you sit down, they are for your shoulders, 22:13 they are shoulder flies. 22:14 Initially the weights come up like this 22:17 then you lean forward with a straight back 22:19 and you bring the weights up again like this. 22:21 I'm gonna use the cans on this one. 22:25 I just want to reinforce that we can use can for this. 22:28 She is actually doing the easy version. 22:29 This is the easy version. 22:31 But you can use those cans, 22:32 you don't need to go buy anything just use the cans. 22:34 So first we're sitting, the arms come up, 22:38 down to the thighs, 22:41 lean forward with your back straight and out again. 22:44 So these are two angle shoulder flies, 22:47 and then lean forward, I can do this all day, 22:51 what do you guys think? I don't thing so, 22:54 the hardest ones to do. 22:55 This is very, very tough exercise. 22:57 Initially, my recommendation is initially, 22:59 just do them in a sitting position, 23:01 just a sitting position and then gradually 23:04 you can increase the activities 23:06 so you can lean forward 23:07 because forward is very difficult. 23:08 Be very careful and then sit up again. 23:11 Okay, have you girls worn out yet? Just about. 23:14 These are seated two angle shoulder flies. 23:17 Okay, very good. 23:18 All right, I think that's pretty good. That's right. 23:20 I bet you're gonna feel like strength back here. 23:23 Okay, very good. 23:25 Now another thing I would like to do 23:28 is we can put our chairs away now. 23:32 Ordinarily I would repeat those chair dips again 23:35 because I really love; I've come to really 23:36 like those exercises. 23:38 What we want do now is to lie down 23:42 and do these triceps exercises 23:50 in a lying position. 23:51 So I want you to lie down like this 23:55 bring your knees up don't leave them straight, 23:57 but bring them up like this, put your head underground, 24:02 put your weight straight here like this, 24:05 bend your elbows, 24:07 and bring the weights down to the floor. 24:09 Keep the elbow straight, 24:12 just point the way up to the ceiling. 24:16 Okay, very good, and this is for your triceps. 24:20 As you can tell, 24:22 I'm really concerned about those triceps, 24:25 I know many women are concerned 24:26 about those triceps, and so we keep emphasizing 24:32 and trying to work that triceps muscle. 24:35 And you can do about 20, 25 of these 24:38 or you can do two of them, or maybe five of them. 24:42 Go at your own phase. 24:44 Never feel as though you have to do a certain number, 24:46 gradually your strength will improve with practice. 24:52 All right, how do you feel? Good. 24:55 You do, all right. 24:56 How do you feel, Lauren? 24:57 Good, it's getting hot. It's getting hot. 24:59 it is getting hot, okay great. 25:01 Let's get up then all right, very nice, okay. 25:08 I want to do one more for our biceps 25:10 because we've lot done a lot of biceps work 25:13 we can get rid of our mats now; 25:15 we can just put them over here. 25:18 And what I'm going to do we'll use one weight 25:24 and what I want you to do 25:25 is just support your arm like this, behind your elbow, 25:30 turn to the side and again keep the knees bent 25:33 and just bring the weight up, 25:36 just bring the weight up and see, 25:39 I have a little heavyweight right now, 25:41 but again that can works great 25:43 you can do more repetitions that way. 25:48 Okay, this is very good. 25:52 And that bicep you use your bicep muscle a lot 25:55 for lots of things, okay. 26:02 Okay, and let's switch sides, 26:04 let's turn to the other side, okay. 26:08 Put your elbow, your arm beneath your elbow and again, 26:12 just flex your bicep and bend that knee, 26:18 bend both of your knees. 26:19 Make sure you're in a good, 26:20 kind of a half squatting stance, 26:23 slightly forward, 26:28 very nice. 26:30 We're not trying to bulk up your muscles. 26:32 All we're trying to do is to give you more strength 26:34 in the biceps. Okay, very good. 26:38 Let's do one more exercise with our triceps, 26:41 and then we'll be, it will cool down stretching mode 26:45 and if you are standing up this can be done 26:48 in a standing position 26:49 you put the weights over your head, 26:51 join them together over your head 26:54 and then just bring them a down to the back and up, 26:58 down to the back, up, down and up, very nice. 27:05 And I've also done this with bands 27:07 and with the band you just stretch it over your head 27:10 and just do this very same motion. 27:16 Okay, very nice, very good, okay. 27:19 I think we've done a lot today. 27:21 Okay, thank you so much for doing those, 27:23 let's try little bit stretching 27:26 and we'll stretch some of the same ones we did before 27:29 or arms are pretty sore, aren't they? 27:31 So let's do that ballistic stretch again, 27:33 ballistic is moving. 27:34 And while we're doing our stretching 27:36 I just want to thank each one of you 27:39 for joining us today, 27:40 it's been a tremendous workout. 27:43 We are pleased and privileged 27:45 that you have chosen to spend this time with us. 27:48 And my pray is that this text that we had here 27:51 at the beginning we'll be with you always 27:54 that you will trust the Lord with all your heart. 27:57 And I pray that you will be in good health 28:01 that you will be able to do some of these exercises 28:05 to improve your ability to function in the real world 28:09 and may God bless everything that you do. 28:11 Thank you so much for joining. |
Revised 2014-12-17