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How to do Exercises at Health Club? - Tips on doing exercise in Fitness clubs

• Working on treadmill or jogger means stimulating the circulation of blood in your whole body by walking on rollers. While walking, our body weight works according to the principle of acupressure (make and break system) and blood is regulated speedily in the whole body. Do it for 10-15 minutes.

• Now our whole body has been warmed up. To take proper care of the cardilac joints and hip bone joints we move to cycling 3 to 5 km per day which will keep your joints intact and avoid future complications of old age.

• We are switching over to twister now. By having firm grip we have to twist our waistline area for cutting down extra flabbiness around the waist.

• To make your spine healthy we now shift to crunch. By holding the weight on your shoulders with hand grip move your body to and fro which will provide the extra strength to your spine and you would get rid of spinal problems.

• In order to work on bust tissues for firming and keeping them intact, hold the fins of butterfly and a cozy weight and move it inward and outward at least 16times.

• After firming up the bust tissues we move to rowing machine for firming up biceps and triceps to provide good shape to the bust line. Make at least 25 movements.

• For working on calf, back thighs and hips, switch over to multigim. By adding cosy weight and taking the position as shown, move the weight up and down slowly by putting pressure on the paws. This will help us giving proper shape to back portion of the body. Make at least 8 movements.

• We switch over to the spinal cord for working on the tummy muscles, front thigh muscles and spine. Fix up your legs as shown and move your body up and down at least 8 times.

• It is very relaxing to work on leg-extension board. Simple to perform, sit on an extension bench and hold it firmly with both hands. With your legs fixed to lower rollers lift it up on cosy weight and swing (up and down) at least 8 times to exercise cardiac joints and front thigh muscles.

• Lie down on your back on the extension board and firmly hold the side rods. After stretching complete body work on tummy muscles and lower spine, especially the lumbar vertebrae. Lift up the straight stretched legs slowly to right angle. Firm the grip of your hand and let the legs come down solely to the original position. It will stretch your abdominal muscles and cut down the extra flesh of the tummy by strengthening the lumber portion. This is a very good exercise for improving the digestive system also. Repeat it format least 8 to 16 times a day. Now lie down with your stomach on the board and lift up your bosom (breast portion) by providing pressure on your hand and fixing of legs in upper rollers. Slowly raise the legs by lifting the weight to the position of right-angle of legs and release it slowly downward. (Remember during the course of this exercise your hand will remain stretched with bosom holding on them). Repeat it at least 8 times a day for effective result on the tummy and the spine.

• After doing all these exercises you may feel your calf muscles a bit tight and stretched. To avoid any pain you can use roller massager for relaxing them as shown.

• If you feel other parts of the body getting stretched you can use a vibrating belt in any part of the body for relaxing the muscles. Remember not to take it directly on your tummy muscles.

• In this way we can easily keep our body muscles fit and tight to look active and younger for the whole life. The charts given below are of immense help to you. In the first chart you can note down the weekly progress of your exercising routine and the other charts will inform you about the standard weight for different heights according to your age.

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