|
|
XBX
CHART III |
|
36 |
35 |
34 |
33 |
32 |
31 |
30 |
29 |
28 |
27 |
26 |
25 |
|
1 |
2 |
3 |
4 |
15 |
22 |
18 |
40 |
15 |
22 |
18 |
40 |
15 |
22 |
18 |
40 |
13 |
20 |
16 |
36 |
13 |
20 |
16 |
36 |
13 |
20 |
16 |
36 |
12 |
18 |
14 |
30 |
12 |
18 |
14 |
30 |
12 |
18 |
14 |
30 |
10 |
16 |
12 |
24 |
10 |
16 |
12 |
24 |
10 |
16 |
12 |
24 |
2 |
|
5 |
6 |
7 |
8 |
9 |
10 |
|
|
60 |
40 |
20 |
240 |
41 |
39 |
60 |
39 |
20 |
230 |
40 |
38 |
58 |
37 |
19 |
220 |
39 |
36 |
58 |
35 |
19 |
210 |
37 |
36 |
56 |
34 |
18 |
200 |
35 |
34 |
56 |
32 |
16 |
200 |
33 |
33 |
54 |
30 |
15 |
190 |
32 |
31 |
54 |
29 |
14 |
180 |
31 |
30 |
52 |
27 |
12 |
170 |
29 |
30 |
52 |
25 |
11 |
160 |
27 |
29 |
50 |
23 |
9 |
150 |
26 |
28 |
48 |
22 |
8 |
140 |
2 |
1 |
1 |
2 |
1 |
3 |
|
8A |
8B |
32 |
38 |
30 |
36 |
29 |
34 |
27 |
33 |
25 |
31 |
24 |
30 |
23 |
28 |
21 |
26 |
20 |
25 |
19 |
23 |
17 |
21 |
16 |
20 |
1 |
1 |
|
Minutes
for each exercise |
The figures in the yellow boxes are the number of repetitions for each exercise. The blue figures are the maximum number of minutes to complete each exercise in. Exercises 1-4 are to be completed within 2 minutes in total.
| Exercise
1- Toe Touching |
Exercise
2 - Knee Raising |
Start.
Stand erect, feet about 16 inches apart, arms over head.
Bend down to touch floor outside left foot. Bob up and
down
to touch floor between feet. Bob again and bend to touch
floor outside right foot. Return to starting position.
Count:
Each return to starting position counts one. |
Start:
Stand erect, hands at sides, feet together. Raise
left knee as high as possible, grasping knee and shin
with hands. Pull leg towards body. Keep back straight
throughout. Lower foot to floor. Repeat with right
leg. Continue by alternating legs - left than right.
Count:
Left and right knee raises count one.
|
| Exercise
3 - Lateral Bending |
Exercise
4 - Arm Circling |
| Start.
Stand erect, feet 12 inches apart, right arm extended
over head,bent at elbow.
Keeping back straight, bend sidewards from waist to
left. Slide left hand down leg as far as possible,
at the same time press to left with right arm. Return
to starting position and change arm positions. Repeat
to right. Continue by alternating to left then right.
Count:
Bends to the left and right count one. |
Start:
Stand erect, feet 12 inches apart, arms at sides.
Make large circles with arms in a windmill action—one
arm following other and both moving at same time.
Do half number of repetitions making backward circles
and half making forward circles.
..
.....
Count:
Each full circle counts one.
|
| Exercise
5 - Sit-ups |
Exercise
6 - Chest and Leg Raising |
| Start.
Lie on back, legs straight and together, arms along
sides. Keeping back as straight as possible, move
to a sitting position. Slide hands along legs during
this movement finally reaching forward to try to touch
toes with fingers. Return to starting position.
Count.
Each return to starting position counts one. |
Start.
Lie face down, legs straight and together, arms
stretched sidewards at shoulder level. Raise entire
upper body and both legs from floor as high as possible.
Keep legs straight. Return to starting position.
Count
Each return to starting position counts one.
|
| Exercise
7 - Side Leg Raising |
Exercise
8 - Elbow Push-ups |
| Start:
Lie on side, legs straight, lower arm stretched over
head along floor, top arm used for balance. Raise
upper leg until it is perpendicular to floor. Lower
to starting position.
Count:
Each leg raise counts one. Do half number of counts
raising left leg. Roll to other side and do half number
of counts raising right leg. |
Start
Lie face down, legs straight and together, elbows
directly under
shoulders, forearms along floor, and hands clasped
together. Raise body from floor by straightening
it from head to heels. In the up position, body
is in a straight line and lbows, forearms, and toes
are in contact with floor. Lower to starting position.
Keep head up throughout.
Count:
Each return to starting position counts one.
|
| Exercise
9 - Leg-overs-Tuck |
Exercise
10 - Run and Half Knee Bends |
| Start:
Lie on back, legs straight and together, arms stretched
sidewards
at shoulder level, palms down.
Raise both legs from floor, bending at hips and knees
until in a tuck position. Lower legs to left, keeping
knees together and both shoulders on floor. Raise
legs and lower to floor on right side. Raise until
perpendicular to floor and return to starting position.
Keep knees close to abdomen throughout.
Count:
Each return to starting position counts one. |
Start:
Stand erect, feet together, arms at sides.
Starting with left leg, run in place raising feet
at least six inches from floor.
Count: Each time left foot touches
floor counts one.
After each fifty counts do ten half knee bends.
Half Knee Bends: Start with hands
on hips, feet together, body erect. Bend at knees
and hips, lowering body until thigh and calf form
an angle of about 110 degrees. Do not bend knees
past a right angle. Keep back straight. Return to
starting position.
|
Supplementary Exercises for feet, ankles, and posture
If
you wish to do these exercises they are to be included in
your regular program between exercises 8 and 9
| Exercise
8A - Feet and Ankles |
Exercise
8B - Posture |
| Start:
Stand erect, arms at sides, feet about 12 inches
apart.
First raise up onto toes, then lower until feet are
flat on floor.
Next roll outward on sides of feet, then roll feet
so that outside edge of foot is off floor. Return
to starting position.
Count:
Each return to starting position counts one. |
Start:
Lie on back, legs straight and together, arms slightly
to side.
Relax muscles of trunk.
Press lower part of back to floor by tightening
muscles of abdomen and back. Relax to starting position.
Count:
Each return to starting position counts one.
|
The information contained in this site is
made available for general information. In no way is this
information intended to be medically accurate. Information
within this site is not meant to be a substitute for professional
advice from qualified health care providers. No representations
or warranties about the accuracy or completeness of the
information in this site is made. No endorsement, promotion,
or sponsorship is made by any hypertext link provided within
this site. Visitors assume all risks of using information
in this site. |
