Basic Strength Exercises

After reading the panj hath jarnail post by bhai sahib jee, i thought that posting some basic strength exercises would be beneficial for everyone.

One should aim to do 10 repetitions of each exercises and 3 sets.

Remember to stretch before exercises especially if you new to these exercises, check this link for basic stretches [www.the-fitness-motivator.com]

PUSH UPS

Push-ups are a great resistance exercise, which primarily build your chest and shoulders. The triceps and back also get a fair workout. Start with your hands shoulder-width apart; keep your back straight (i.e. don’t stick your butt into the air); and lower yourself towards the ground until your upper arms are parallel with the floor. Push up and exhale as you do. Do enough to 'feel it', but don’t push yourself to exhaustion. Remember: You’re building long-term habits.



CALF RAISES

Slowly raise yourself up on your toes and lower heels back down. Do enough repetitions to ‘feel it’, but don’t over-due it or the stairs will be an obstacle tomorrow morning. As these get easier over time (and they will as you keep doing them), do one leg at a time with the other leg bent at the knee and behind you.



SQUATS
The Squat is an important basic exercise and works a large muscle group that we often overlook. Squats workout your hamstrings, quadriceps, and gluteal muscles. Keep your back straight, hands at your side and slowly lower your weight by bending your knees. Raise yourself and exhale. Feet should be approximately shoulder-width apart. As these get easier over time, do them on one leg (put the other leg straight out in front of you, suspended in the air).

Guru Piyario,

Waheguru ji ka Khalsa, Waheguru Ji ki Fateh

That is very healthy advice, one more ingredient can be added which is doing Jap Ji Sahib Paath. And in the end do ardaas to favor that paath for the chardi Kala of panth. I Think sparing 15 min a day for a Khalsa Panth is not big deal.

With Regards,
Daas,
Jasjit Singh

This is good stuff. It would also be good to add sit-ups in the list.

Situps

Lie down on the ground. Have your knees bent and the balls of your feet and heels placed flat on the ground.

Place your hands on opposing shoulders, so that your arms are crossed over your chest. This allows you a central rising point.

Tighten your abdominal muscles gently by drawing in your belly button to your spine.

Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. Focus your eyes on your bent knees, all the while gently contracting the abdominal muscles. Pull up from the floor about half way.

Hold the position for a second. Slowly bring the torso back to the floor but try to keep it slightly elevated off the ground. This means not to place your back flat to the ground but to keep a slight, yet relaxed, arch.

Repeat steps 3-5 for the remainder of the exercise. Only do two to three if you are a beginner and slowly build up the amount over time, as your strength increases.