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  • No-Equipment Exercises for Flexibility and Strength

    Transféré par

    May Anne Barlis
    17 vues12 pages
    The document provides descriptions for 15 different exercises that can be done without equipment. The exercises include stretching, bending, twisting, exercises using a chair for support like leg lifts and side bends, exercises done lying down like shoulder lifts and leg lifts, and exercises done standing like side bends and arm lifts. The goal is to provide options for bodyweight exercises that can be done anywhere without equipment.

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    Midterm Pe

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    © Attribution Non-Commercial (BY-NC)

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    The document provides descriptions for 15 different exercises that can be done without equipment. The exercises include stretching, bending, twisting, exercises using a chair for support like leg lifts and side bends, exercises done lying down like shoulder lifts and leg lifts, and exercises done standing like side bends and arm lifts. The goal is to provide options for bodyweight exercises that can be done anywhere without equipment.

    Droits d'auteur :

    Attribution Non-Commercial (BY-NC)
    Téléchargez comme DOCX, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    17 vues12 pages

    No-Equipment Exercises for Flexibility and Strength

    Transféré par

    May Anne Barlis
    The document provides descriptions for 15 different exercises that can be done without equipment. The exercises include stretching, bending, twisting, exercises using a chair for support like leg lifts and side bends, exercises done lying down like shoulder lifts and leg lifts, and exercises done standing like side bends and arm lifts. The goal is to provide options for bodyweight exercises that can be done anywhere without equipment.

    Droits d'auteur :

    Attribution Non-Commercial (BY-NC)
    Téléchargez comme DOCX, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 12

    EXERCISES WITHOUT EQUIPMENT

    SUBMITTED TO: Mrs.Socorro Quinajon

    SUBMITTED BY: Melissa Angela Barlis

    stretching

    BENDING

    Description: - Lie on back with knees bent, and hands clasped behind neck. - Raise shoulders up until they clear the floor and return to start position for one set. - For the other two sets, raise left shoulder toward right knee, return to floor. - Lift right shoulder toward left knee, return to floor.

    Description: - Lie on back with knees bent, and hands clasped behind neck. - Position legs up over chair. - Raise shoulders up until they clear the floor and return to start position for one set. - For the other two sets, raise left shoulder toward right knee, return to floor. - Lift right shoulder toward left knee, return to floor.

    Description: - Lie on back with knees bent, and hands clasped behind neck. - Raise left shoulder up and raise right knee up, twist until they touch. - Lower and repeat with right shoulder and left knee.

    Description: - Position body between arm holds of chair. - Place arms on grips. - Tighten upper body muscles and slightly lift legs of floor by pushing down with shoulders. - Keep knees bent and lift thighs upward, bending at waist. - Lower legs and repeat.

    Description: - Position body between arm holds of chair. - Place arms on grips. - Tighten upper body muscles and lift legs of floor by bending knees. - Keep knees straight and lift thighs upward, bending at waist. - Lower legs and repeat.

    Description: - Lie on back with knees bent, arms over head, palms upward. - Bring one knee to center of chest. - Lift buttocks off floor, keeping knee to chest. - Lower and repeat with other leg.

    Description: - Lie on back on bench. - Hold weights in hands, arms above head. - Lift arms up and across body. - Slightly lift upper body off bench. - Lower body and return arms to start position. - Repeat.

    Description: - Stand with barbell resting on shoulders behind head. - Hold bar with elbows bent. - Place feet shoulder distance apart.

    - Bend sideways to left, then to right. - Repeat

    Description: - Lie on floor on your side, forearm supporting upper body. - Knees should be bent to 45 degrees. - Place free hand on hip as shown. - Keep knee and lower leg on floor and raise hip off floor. - Lower and repeat. - Repeat exercise on other side.

    Description: - Lie on side. - Cross arms over chest. - Lift shoulders up. - Return to start position and repeat.

    Description: - Stand, holding weight in left hand. - Bend to right. - Return to start position and repeat. - Repeat sets with weight in right hand and bending to left.

    Description: - Lie on back with knees straight, and hands clasped behind neck. - Your legs should not be held down. - Raise shoulders up until they clear the floor. - Continue by bending your body until reaching a full sitting position. - Return to start position and repeat. * If your back is not flat against the floor when you lie down, you may place a small pillow under your knees.

    Description: - Lie on back with ankles on ball. - Lift buttocks up as shown. - Lift one leg off of ball and lower leg back to ball. - Lift other leg off of ball and lower leg back to ball.

    Description: - Sit with good posture. - Place barbell behind neck on shoulders. - Rest arms on bar. - Look over left shoulder and twist to left. - Return to start position and repeat to right.

    Lifting without equipment

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