Calisthenic exercises do as much for your figure as aerobicdancing – without the risk of injuries.
Calisthenics include both isometric and isotopic exercises:In the first, you flex various sets of body muscles without contracting orrelaxing them; in the second, it is the pull-up, push-up and –out contractionof various muscle sets that produce the training effects. The biggest benefitof doing your daily callisthenic dozen or half-dozen is the increase in bodystrength rather than improvement of cardiovascular of respiratory stamina –something running, cycling and swimming are best for.
These three sports give you twice the aerobic workout, butthey neglect certain muscle groups, especially in your upper body.
An hour of calisthenics does as much to shape your figure asaerobic dancing.
The following calisthenics routine provides both isotonicand isometric fitness. Do it for 30 minutes three times a week and you will befit for life.
All you need is a thick rug, a towel and a pair of athleticshoes. For maximum benefit, do two sets of the exercises explained below:
1. Warm-up: Jog inplace. To reap heart/lung building and calorie-burning benefits, keep it up for12 minutes. Use music to keep going or go outside and jog a few blocks, walk afew, jog a few, walk a few. Cool down with 5 minutes of walking.
2. Firm-up: Stand about 75 cm from a sturdy table (bookcaseor counter). Keep your back straight, lean forward and grasp the table top. Bendleft leg at the knee and raise foot behind you. Without twisting back, liftbent left leg to side, and then slowly straighten leg. Hold for a count of two,bend knee and lower. Build up to 20. Reverse legs and repeat exercise.
3. Leg –Shaper: Lie on left side, resting on left elbow.Place right foot in front of left knee. Lift left leg
as high possible, then lower without allowing leg totouch the ground. Build-up 20, holding the last “lift” for 10 seconds. Repeaton right side.
4. Abdomen Strengthener: Lie on back, fingers laced behind neck, elbowsout. Lift left leg straight up and raise fight leg 10 to 12 inches. Then do the‘scissors’- alternatively raising legs, dropping lower leg only to point that back is stillflat to floor. Build up to 20 with each leg, holding the last lift 10 secondsfor each leg.
5. Waist Trimmer: Lie on back with knees bent, legs slightlyapart, arms at sides. Contract stomach and curl up halfway reaching to left ofknees. Repeat twice. Repeat to right side. Then reach to centre for 10 seconds.Add a second set when you master this.
6. Hamstring and Across-the Chest- Stretch. Stand with feeta shoulder’s width apart, arms out to the sides. Reach right hand down andacross body to outside of left calf, twisting torso and bending left kneeslightly. Point left arm to ceiling.
You should feel the stretch in your straight leg and acrossyour back. Hold for 30 seconds, repeat with the other leg. Then stand with feetslightly apart, arms at sides. Hold one end of a bath towel in each hand. Raisestraight arms up, over, and behind you and hold for 30 seconds.
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