Thursday, July 26, 2012

Good Health - Playground Workout and Other Exercises

The next time you go out with kids to the playground, don’t just sit on the side, while they have all the fun. Go ahead and join them as you attempt the ‘playground workout’ which encourages you to re-live your childhood days, having fun while you get rid of the extra flab. The playground workout is a convenient, full-body workout promoted by Tina Vindum, owner of Outdoor Fitness, in Marin County, California, for those who find it difficult to make time to exercise. It involves using equipment that is easily available on the playground.
The arm hang
Targets shoulders, biceps, triceps and upper back. Holding the bar in either an overhand (pull-up) or under-hand (chin-up) grip, hang on as long as you can keep your chin above the bar.
Pull ups
Using an underhand grip, grasp a bar that’s three to four feet high. Keep your hands shoulder width apart and extend your legs in front of you until your chest is under the bar, place your feet hip-width apart. Pull your chest close to the bar by drawing your elbows alongside your ribs. Straighten arms and repeat. Aim to do five full-ups; work up to 12 to 15. use different bars to try different grips – narrow, wide, palms facing inwards, etc.
Hanging Knee Raise
Hanging underneath a bar, bring your knees up towards your chest in a tuck position. Slowly lower back down, only allowing your toes to touch the ground before bringing your knees up again. Try for one set of 10 repetitions.
Benches – push ups
These are static benches available for people to sit on. Targets chest, shoulders and arms. Select an elevated bench and push-up with your hands on the bench. Put both of your feet on the bench and your hands on the ground to turn these into a decline push up.
Women on swings, men standing behind them, pushing swings Stock Photo - Rights-Managed, Artist: Asia Images, Code: 849-02873316
This can help improve strength of forearms, triceps and mobilize your spine since you get traction as your are suspended and the swing can give you extension and flexion
Little slides are available for kids to slide down, you can use this in the reverse function to target your abs.
Climb to the top and sit backwards. Hook your feet around the top edge. Slowly lower yourself down and raise back up. Keeping your arms crossed in front of you or support your head. Do two sets of 10 repetitions.
Poles targets legs and arms. You can slide up and down a pole like a fireman.
Trim your Tummy
Don’t want to end up injured or exhausted? Don’t overdo things on the workout front. Instead, aim for a brisk 20-minute walk every day to burn fat, plus do the following exercises to help tone your abdominal muscles.
Bicycle Crunch
Lie down with your back passed onto the floor. Bring your hands behind your head. Starting with your legs bent at a 45 degree angle, bring the right knee into the chest while straightening out your left leg. At the same time, rotate your top half so your left elbow goes to your right knee, then switch to the other side. Repeat for one minute, three times a day.
The Plank
Lie face down then lift yourself up on to your toes and forearms, with your elbows bent at 90 degrees. Keeping your core muscles – your stomach and bottom – tight and your legs straight, hold for 10 seconds. Repeat three times a day, gradually building to 40 seconds each.
The Boat
Sit on the floor, with your knees bent and feet flat and tilt back, extending your legs so your body forms a right angle. Pull your abs in to balance. Extend your arms at shoulder height past your knees. Hold for five slow breaths and return to your starting position. Repeat five times a day.

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