Friday, 20 April 2018

Friday fitness session


COMPLETE EXERCISE SEQUENCE












Warm Up
I. Anti gravity joint movements - 3 for hands (wrist, elbow, shoulder)  
3 for legs (ankle, knee, hip) OR crazy joint movement
II. Energy Shake
III. Acupressure Tapping

Super Brain Yoga – 6 times
Hold right earlobe front portion with thumb of left hand 
and other fingers behind.
Hold left earlobe front portion with thumb of right 
hand and other fingers behind.
Keep shoulder distance between feet.

While going down breathe in
While coming up breathe out
Do this 6 /8 times.

Strength Training (as per one’s capacity) – 
Thrice a week weight training recommended - Upper body, 
Lower body and Arms, Abs & Core muscles. Theraband exercises.

Push-ups - full (10-15) or modified (25), Crunches (10-15) or
half (25), Squats in proper form (25-30)

Stamina Building (cycling, swimming, walking+jogging, 
dance, zumba, 7 minute workout) - 30 to 45 minutes. Plus 
climbing of stairs twice or thrice a day 2 hours after meals

PLEASE NOTE:
FOR STRENGTH TRAINING & STAMINA BUILDING, 
DO NOT START THESE ON YOUR OWN UNLESS YOU 
ARE EXERCISING REGULARLY 
PLEASE HAVE CONSULTATION WITH OUR FITNESS 
EXPERT DR MALHAR SIR AND START THEM AS
PER HIS GUIDANCE

Flexibility/ Balance and Co-ordination Training - 
YOGA once or twice a week

1. Asanas

I. Standing: Tadasana, Ardhachandrasana
II. Sitting: Mandukasana, Ardhamachendrasana
III. Lying Down: Shalabhasana, Bhujangasana
iv. Sun Salutations
v. SunSalutations sitting in chair

2. Kapalbhati (30-60 repetitions)

Whole System Breathing (Thrice a day, 8 times each 
before taking meals) & Meditation

Breathe in such a manner that your abdomen, chest, 
back and sides of the rib cage

ALL AREAS expand like a balloon. When you breathe 
out all areas relax together

When you breathe in the spine gets mildly arched backwards naturally
When you breathe out the spine gets mildly arched forward naturally

Do 8 breaths before breakfast, lunch and dinner...

....slowly, easily without any strain... Without holding the breath...

Feel the peace, feel the energy!

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More details and next program registration on 

Contact: DrPramod Tripathi office 7776077760
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