Feel free to discuss any topic of general interest, so long as nothing you post here is likely to be interpreted as insulting, and/or inflammatory, nor clearly designed to provoke any individual or group. Please be considerate of others feelings, and they will be considerate of yours.
As a personal trainer I can give you some great exercises to do in a chair if you'd like, but I'd like a little more details about your limitations and desires first.
AerobicsMomma ~Susanna
Hi Susanna!!!!
Wow!! A personal trainer! That's Great!
I don't have any limitations and I'd really like to add some strength to my arms and my doctor advised me to use the ankle weights because I have bone loss in both of my femurs.
Any suggestions would be greatly appreciated!!
Seated in a chair feet hip joint width apart (not flesh b/c we all think our hips are 10 ft wide!) draw in the belly button to spine- sit tall. Make sure all of your butt is on the seat, but do not allow your back to rest on the seat back, so you're scooted more forward than back.This is your basic seated position.
#1-- extensions. basic seated:Keeping Rt foot flat to floor (basic seated position) extend Left leg so that the knees are level with each other. (Shin will be nearly parallel to floor.) hinge knee so that the left knee is now at a 90* angle- heel is just above the floor. Extend the leg back to the nearly parallel position. It's a basic leg extension you need to make sure that you are not hyperextending the knee in the extended position and in the 90* position that your knees are at the same height. do 10-15 each leg. lcount 1-2 up and 3-4 down; or 1 up and 2-3-4 down; or 1-2-3 up and 4 down.....
#2 standing hamstring curls: now stand behind that chair with feet hip joint width apart. you've got those ankle weights on :) knees stay side by side It's important that your supporting leg has a very slight bend to it as to load that muscle and not the knee. As always keep you belly pulled in to your spine, shoulders roll up back and down. Chest proud- gaze forward. Begin by curling your right heel up as if you are going to kick yourself in the rear. slow and with control count 1-2 up and 3-4 down. KEEP THE KNEES SIDE BY SIDE AND KNEE CAPS POINTED TO THE FLOOR! Again shoot for 10-15 each leg
#3 glute squeezes (butt lifters)- still standing behind that chair holding it for support. lengthen rt leg behind you- here you want to make sure that you don't open the hip rather kee the 2 hip joints pointing forward: point hte toe and lift the heel straight to the ceiling. be mindful that you are lifting and lowering and not swinging side to side- try that 10-15 times then switch legs, then switch back to Rt but this set instead of pointing the toe, flex.
#4 step touch side to side- this will help keep the balance in the leg. Simply just step rt together left together. maybe for 30 sec. or a min. rest and then again but flex the opposite foot that leads- so if you lead right the left foot flexes infront of you. Or what I call skates~ that's when you take the opposite toe behind you.
These four exercises as basic as they are cover the major muscles in the leg: front back and inner outer.
If upper body is something you want to work I suggest one of 2 tools. Resistance tubing (my favorite) or a few sets on hand weights. I'm not a big fan of ankle weights in all honesty- I LOVE resistance tubing- the one with 2 handles, not the loop. The reason is, no matter who you are or how strong you are everyone is successful and it can be used for EVERYTHING!
I have to run- literally to go teach a class, but I'll write more later.
