Porta-Robics; Fitness On The Go
An exercise routine that can be performed on the go. Porta-Robic exercises are portable, fast, and fun. And they will offer an all-important reprieve from hours of labor at the computer keyboard. As a bonus, they will increase circulation, help prevent injury, and make you feel great. What’s more? They are very easy. So, what are you waiting for? Why not get fit while you sit! Here’s how it’s done: Shoulders: Raise your shoulders as high as you can. Hold for five seconds. Slowly relax. Repeat this exercise five times. Neck: Lean your head to the right, bringing your right ear toward your right shoulder. Hold this position for five seconds. Then, roll your head slowly until your chin rests on your chest. Hold this position for five seconds. Finally, roll your head to the left side and hold for five seconds. Repeat the movements again until you’ve completed five cycles. Stomach: Take a deep breath, filling your chest cavity. Then, pull your stomach muscles in as hard as you can. Hold this position for five seconds. Slowly relax. Repeat five times. Buttocks: Squeeze the muscles in you bottom as hard as you can, holding the position for five seconds. Slowly relax. Repeat five times. Thighs: Tighten your thigh muscles as hard as you can. You’ll feel them twitch. Hold the squeeze for five seconds. Slowly relax. Repeat five times. Calves: Point your toes out and make circles with your feet. This helps the blood flow in the lower part of your leg. Repeat five times with each foot in both directions. This exercise can also be performed one foot at a time. Back: Tilt your head forward and round your shoulders. Arch your back while pulling your stomach in. Hold this position for five seconds. Slowly relax and uncurl. Repeat five times. This exercise should help drain all tension from your spine. Arms: Link your hands together by interlocking your fingers and then push them out in front of you. Hold this position for five seconds. Slowly relax. Repeat this exercise five times. To prevent carpal tunnel: Place your elbow on a table with your fingers toward the ceiling. Close your fist and hold for five seconds. Then, slowly open your hand. Repeat this exercise five times with each hand. With your elbow still on the table, bend your hand so it is at a 90-degree angle. Make a fist with your knuckles facing away from you. Apply pressure with your opposite hand on the flat portion of your fist, and resist pressure of the opposing hand for five seconds. Slowly relax. Repeat five times with each hand. Holding the same position with your elbow, open your hand to a 90-degree angle and apply pressure to the top of your fingers, resisting pressure of the opposing hand for five seconds. Slowly relax. Repeat five times with each hand. Holding the same position with your elbow, turn your palm up and apply pressure to your fingers, resisting pressure of the opposing hand for five seconds. Slowly relax. Repeat five times with each hand. There you have it. Porta-Robics--your own portable exercise class. Try each of these exercises daily at your desk or anywhere you’d like, for a fast, easy, and overall workout. © 2003 By Laura Turner About the Author Laura Turner is the author of the popular new eBook “Brand New Body.” She has helped thousands of individuals to reach their health and fitness goals. Visit her site to find out more. www.1brand-new-body.com This article courtesy of http://www.masterfitnesscenter.com. You may freely reprint this article on your website or in your newsletter provided this courtesy notice and the author name and URL remain intact. |
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