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Healthy Living

Strength Building or Anaerobic Activities

Strength Building activities build muscle power. This gives you the strength to carry, push or pull things. The stronger your muscles are, the more force you can exert. Muscular strength helps you to prevent injuries and reduce low back pain. It improves posture and overall ability in sports. You can also do physical work with less fatigue.

Some simple exercises for strength building are push-ups, sit-ups, leg lifts and squats.

Simple Strength Building Activities

Arm Curl

  • Sit on the front edge of your chair with your legs slightly apart.

  • Hold a heavy object like a telephone directory in your right hand.

  • Keep your left hand on your left thigh.

  • Brace your right elbow against the inside of your right thigh.

  • With your palm facing up and elbow bent, slowly raise the object towards your right shoulder.

  • Repeat this eight to ten times with each arm.

Arm Raise

  • Sit with your back firmly against the back of your chair.

  • Hold a heavy object such as a book or bottle of water in your right hand. Your right arm should hang loose at your side.

  • With your palm facing inward and your arm straight, lift and lower your entire arm to shoulder level.

  • Repeat this eight to ten times with each arm.

Sitting Crunch

  • Sit with your lower back firmly against the back of your chair.

  • Put your feet together and bring your heels close to the front legs of the chair.

  • Grasp the front of the seat, near your knees.

  • With knees bent, slowly lift your right leg off the ground and then lower it without touching the floor.

  • Keep your lower back pressed against the chair.

  • Repeat this 12 to 20 times.

  • Do this exercise with your left leg.

  • Now do the same with both legs at the same time.

Leg Kick

  • Sit with your back firmly against the back of your chair.

  • Put both feet flat on the floor and then point your right toe upward.

  • Slowly straighten your right leg.

  • Raise your leg until it is parallel to the floor.

  • Bend your knee and lower your leg slowly without letting your foot touch the floor.

  • Repeat this 12 to 20 times with each leg.

Leg Lifts

  • Sit with your back firmly against the back of your chair.

  • Put both feet flat on the floor.

  • Point your right toe upward and slowly straighten your right leg.

  • Keeping your leg straight and moving from your right hip, slowly raise and lower your right leg.

  • Repeat this eight to ten times.

Repeat the exercise with the left leg.

Arm Bent Rowing

  • Hold a heavy object (such as a bottle of water) in your hand.

  • Bending at the waist, place your left hand on a chair seat.

  • With your right palm facing inward, lift your right hand up towards your right shoulder.

  • Lower your hand.

  • Repeat this 12 to 20 times.

Repeat the exercise with your left arm.

Standing Push-Up

  • Stand facing a wall with your feet about three feet from the wall.

  • Place both palms slightly apart on the wall at shoulder level.Keep your back straight.

  • Bending at the elbows, lean towards the wall. Stay in this position for a second.

  • Push back from the wall until your arms are straight again.

  • Repeat this 12 to 20 times.

Chair Dip

  • Sit on the front edge of the chair (be sure your chair is completely secure), with both feet on the floor. Your calves should be at right angles to your thighs.

  • Put both hands on the front edge of the seat. Keep your arms straight.

  • Slowly push up until your arms are straight again.

  • Repeat this eight to 12 times.

Leg Curl

  • Stand behind your chair and grab the chair back for balance.

  • Slowly lift your left foot towards your buttocks.

  • Lower your leg.

  • Repeat this 12 to 20 times.

Repeat the exercise with your right foot.

Lungs

  • Put your hands on hips (or hold onto a chair for balance if necessary).

  • Put your right foot about three feet forward.

  • Lower your left knee towards the floor without letting it touch the floor. Make sure your right knee does not go beyond your right toes.

  • Stand up.

  • Repeat this eight to 12 times.

Repeat the exercise with left leg forward.

Half Squat

  • Stand with feet slightly apart.

  • Raise your arms in front and squat, bending your knees until your thighs are nearly parallel to the floor. (If necessary, hold on to a desk, chair, or any other object for balance). Be sure your knees do not extend beyond your toes.

  • Stay in this position for two to three seconds and then stand straight.

  • Repeat this eight to 12 times.

Wall Sit

  • Stand with your back against a wall and your heels about two feet from the wall.

  • Bending your knees, slowly lower your upper body until you are in a seated position. Do not arch your back at any time.

  • Stay in this position for five to 15 seconds.

  • Stand up.

  • Repeat this three to five times.

Calf Raise

  • With your arms relaxed at your sides, stand with your feet slightly apart.

  • Rise up on your toes, lifting your heels off the floor.

  • Lower your heels.

  • Repeat this 12 to 20 times.

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