Use A Deck Of Cards For An Aerobic Workout

Use A Deck Of Cards For An Aerobic Workout



Use a​ Deck of​ Cards For An Aerobic Workout
The Deck of​ Cards.
The first time I ​ heard about this was an in​ article about Clive Iron Fist Myers. it​ was one of​ his favourite routines.
The idea is​ very easy to​ put into practise and will help build stamina,​ strength and energy. All you need is​ a​ deck of​ cards and some space to​ exercise. You could do this routine while on​ vacation if​ you want to​ maintain peak fitness.
First you need to​ decide on​ 3 exercises to​ do 1. Chest 2. Legs 3. Abdominals.
1. push ups.
2. Free standing squats.
3. Crunches.
Each exercise will be done in​ strict form with no cheating.
For the​ push ups,​ start in​ the​ low position and push up with slow steady motion until the​ top of​ the​ movement and then slowly lower back down under control. Breathe in​ as​ you go down and in​ as​ you push back up. This is​ one rep.
Free standing squats,​ fold your arms across your chest and perform deep knee bends slowly,​ under full control. at​ the​ bottom of​ the​ movement push with your thighs and come back to​ the​ top position. Breathe in​ as​ you go down and out as​ you come up.
Crunches,​ start by lying on​ your back on​ the​ floor with your feet on​ a​ bench or​ chair. Hold your hands beside your head NOT BEHIND. Raise your upper body from the​ floor as​ high as​ you can. Breathe out as​ you raise and in​ as​ you lower your upper body. Do not hold you hands behind your head and pull as​ this will put excessive strain on​ your neck.
Now take the​ deck of​ cards including the​ jokers. Give it​ a​ good shuffle and turn over the​ top card. Whatever the​ value of​ this card is​ the​ number of​ reps for the​ exercise. Face card values
Jack 11
Queen 12
King 13
Ace 14
Joker 15
With each card you turn over,​ do that amount of​ reps for the​ exercise,​ and then turn the​ next card over and move onto the​ next exercise.
When you are starting you may be unable to​ do a​ full deck of​ cards. No problem. Start with the​ number cards up to​ the​ eight. Add one more card at​ the​ beginning of​ each workout until you can use the​ full deck.
Make sure to​ breathe regularly as​ you perform these exercises and do not hold your breath at​ any time.
Shuffle the​ deck of​ cards each time you work out as​ the​ will randomize the​ number of​ each exercise.
You can change the​ exercises if​ you are unable to​ do the​ ones recommended. There are a​ multitude of​ variations on​ free standing exercises that can be performed with little or​ no equipment. if​ you do change the​ exercises try to​ do one upper,​ one middle and one lower body exercise.
The main idea is​ that you move from one exercise to​ the​ next as​ quickly as​ possible to​ keep up your heart rate and build up aerobic endurance.
When you have done this routine for a​ while you will be able to​ complete this workout in​ 20 minutes. if​ you want to​ you could add another deck of​ cards or​ two.
I recommend that you do this routine every other day to​ improve your health. There is​ no reason why it​ could not be done daily if​ you wanted to.
The purpose of​ this workout or​ any other fitness program you undertake is​ to​ make you fitter and healthier. if​ you start to​ feel unwell or​ have any pain while working out,​ slow down and listen to​ your body.
As with any new program it​ is​ recommended that you start slowly and build up gradually as​ you gain experience. Even Arnold had to​ start with low weights and learn from more experienced bodybuilders.
This article is​ provided as​ entertainment and no responsibility can be taken for loss or​ injuries incurred during physical exercise. if​ you have not undertaken any form of​ exercise for a​ while,​ please consult your doctor before starting any new exercise program.
Fitness is​ not a​ competition with anyone else. it​ is​ just for you,​ so find what you enjoy and go have some fun.




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