Thursday, September 26, 2013

ME TARZAN! Posted 9/28/2013

dlmillerxtarzan@cox.net
To purchase book: denny_miller.com
                                          POOL    EXERCISE

You do not have to know how to swim in order to get good, painless fun exercising in the water.  You    don't even get your hair wet!  You can take pool classes or just do them with a buddy.  You stay in the shallow end of the pool or even sit on the pool steps to work your legs.  
As a beginner, use the water as the only resistance against your body.  When you get comfortable exercising in the water, you can add resistance by wearing webbed-style swim gloves or holding almost weightless dumbbells, made for the water.  Both are available at sporting goods store and are relatively inexpensive. 

The water takes away most of the gravity pull on your body.  Another pleasant sensation is the hydro-massage yogurt as you move through the water.  To begin, wade in the shallow end of the pool, waist high. Be sure you check space around you.  Make sure you can extend your arms without hitting the edge of the pool.  

Place your feet shoulder width apart, with one foot slightly ahead of the other, for stability.  Bend your knees so that the water is chest high.  You can do a variety of exercises in this position.

You can now do various swim strokes in place: the crawl, butterfly, or breast stroke.  Cup your hands to create some resistance.  These movements will exercise your shoulders, upper back, and chest muscles.  Do 15 repetitions a set, 3 sets for each stroke.

To exercise the upper arms, place arms at your sides and by flexing your elbows, bring your palms to the surface of the water, keeping your elbows close to your sides.  Palms up on the way up.  Roll your palms over at the top of the water and push down to the start position, under water.   The upper ward movement works your biceps and downward, you work the back of your upper arms.  Do 15 reps a set, for 3 sets.

Another exercise, keeping your feet stationery, push your arms straight out from your shoulders; again working your triceps.  15 reps a set, for 3 sets.

Next, extend your arms, bringing palms together in front of your knees, as if you are clapping under water.  This works your shoulders and chest.  15 reps.

You can hold on to the side of the pool to exercise your legs / flutter kicks or butterfly.  You can also set on the edge of the pool steps and do flutter kicks. 

Walk in place for five minutes to cool down and stretch the muscles you exercised.
 
Remember, this is not a competition.  If you get tired, STOP!  
Do the upper body routine twice a week.  Rest those muscles for at least 48 hours between sessions.             

                            IF IT HURTS...DON'T DO IT!
To order the book "ME TARZAN! ME TRAIN! WITHOUT PAIN!" - denny_miller.com


                           
        

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