Ytac, Daniel Rico P.

Wed (7:40 - 9:40 am)

15 Do’s Exercise

 “Walking” - is one of the best low-impact exercises, and it's also one of the cheapest and most
convenient ways to get healthier and some people walk less than half of the daily recommended
steps. Walking can reduce your risk of heart disease and cancer, while reducing chronic pain and
stress. To walk better, check the posture of your body and the feet should land the heel first.

 “Sit-ups” - This classic exercise is indispensable for toning your mid-section and strengthening
your core. Feel free to brace your feet under something heavy so you can really target those abs.
To do sit-ups first is to lie down on your back, second bend your legs and place feet firmly on the
ground to stabilize your lower body, third cross your hands to opposite shoulders or place them
behind your ears, without pulling on your neck. Then curl your upper body all the way up toward
your knees. Exhale as you lift, and lastly put it slowly, lower yourself down, returning to your
starting point. Inhale as you lower.

 “Push ups” – this will give strengthening of the arms, chest and upper body. And you can easily
drop and do 10 or 20 just about anywhere. To do push ups just prone the body and raise it with
arms only and repeat up and down.

 “Squats” – it can Strengthen your legs, glutes, and many other muscles, improve your lower
body mobility and Keep your bones and joints healthy. To do squat stand tall with your feet hip
distance apart. Your hips, knees, and toes should all be facing forward then bend your knees and
extend your buttocks backward as if you are going to sit back into a chair. Make sure that you
keep your knees behind your toes and your weight in your heels and repeat.

 “Lunge” - is where one leg at a time is targeted. To do this place one leg forward and squat
downward, bending at the knee, but taking care not to let the knee track over the foot. Do one
set of 10 to 12 reps, then repeat with the other leg. It helps the body’s core stability, better
balance, it strengthens legs and buttocks, hip flexibility, better spinal health and makes the body
more functional.

 “Jogging” – is a minimum speed of running and it’s the best to do this because it helps to build
strong bones, as it is a weight bearing exercise strengthen muscles improve cardiovascular
fitness burn plenty of kilojoules help maintain a healthy weight.

 “Chin-ups” – can help improve grip strength, posture and appearance, while also helping to
strengthen muscles that stabilize the spine. A boardroom table can allow you to do a variation
on the pull up. Simply slide your legs straight underneath, hold the table edge with both hands,
and pull yourself up slowly. Your body weight will act as a “spotter,” and doing the motion slowly
will give you more of a burn in your back muscles.
 Ytac, Daniel Rico P. Wed (7:40 - 9:40 am)

 “Air cycling” – is an exercise that works your abs and core. Simply lean back on the seat and
move your legs in the motion of bicycling. The gravity of doing this cycling motion upside down
will add to the challenge, and you’ll feel a nice burn in your abs as well.

 ”Triceps Extensions” – to perform this first, stand up with a dumbbell held by both hands. Your
feet should be about shoulder width apart from each other. Slowly use both hands to grab the
dumbbell and lift it over your head until both arms are fully extended. The resistance should be
resting in the palms of your hands with your thumbs around it. This exercise will help
to strengthen your muscles in back of upper arm.

 “Biceps Curls” – Works your biceps by flexing and curling them using a slow, deliberate
movement add hand weights if more resistance is needed. Working out need not be
inconvenient or overly complex. It helps the biceps muscles at the front of the upper arm, and
also the muscles of the lower arm the brachialis, and brachioradialis.

 “Jumping Jack” – helps to raise the body’s heart rate and also get you to move your body out
of its normal plane of motion. To do this exercise begin by standing with your legs straight and
your arms to your sides then jump up and spread your feet beyond hip-width apart while
bringing your arms above your head, nearly touching and jump again, lowering your arms and
bringing your legs together then repeat again.

 “Plank” – a basic plank flips the switch on the encasement muscles of the vital organs and rib
cage and should never be left out and this exercise will strengthen your core. They’re great for
spinal stability and back pain so to do this, place the forearms on the ground with the elbows
aligned below the shoulders, and arms parallel to the body at about shoulder-width distance.

 “Hip bridge” – Isolates and strengthens your gluteus (butt) muscles and hamstrings (back of the
thigh) to perform this. Lie face up on the floor, with your knees bent and feet flat on the ground.
Keep your arms at your side with your palms down. Then lift your hips off the ground until your
knees, hips and shoulders form a straight line and hold your bridged position for a couple of
seconds before easing back down.

 “Burpees” – is a super effective whole-body move that provides great bang for your buck for
cardiovascular endurance and muscle strength. To perform this, start by standing upright with
your feet shoulder-width apart and your arms down at your sides. Second do with your hands
out in front of you, start to squat down. When your hands reach the ground, pop your legs
straight back into a pushup position. And then do a pushup and Come back up to the starting
pushup position and jump your feet up to your palms by hinging at the waist. Get your feet as
close to your hands as you can get, landing them outside your hands if necessary. And stand up
straight, bringing your arms above your head and jump. Lastly This is one rep. Complete 3 sets of
10 reps as a beginner.

Ytac, Daniel Rico P. Wed (7:40 - 9:40 am)

 "Cardio Exercise” – Helps you burn fat and calories for weight loss, It makes your heart strong so
that it doesn't have to work as hard to pump blood, It increases your lung capacity and It helps
reduce your risk of heart attack, high cholesterol, high blood pressure, diabetes, and some forms
of cancer. To perform it begin slowly and progress gradually start out with 5-10 minutes each
day. You could even do 2-3 sessions of 5-10 minutes of cardio exercise each day and slowly build
up to performing 30-60 minutes, 5-7 days of the week.

15 Don’ts Exercises

 “45-degree leg presses” – People often use very heavy weights on the leg press, this places force
on the knees and hips and can cause injuries.

 “Crunches” – Healthy lifestyle expert, Danette May, says crunches curl the spine inwards,
contracting the rectus abdominis and since people have a tendency to tuck our chins inwards
and arch our backs, this can cause back and neck pain.

 “Exercises that over-rotates your shoulders” – That means behind-the-head shoulder presses,
military barbell presses, and behind-the-neck pulldowns. Not-so-fun fact: Aside from hand
joints, your shoulder joints are the most susceptible to dislocation. Likely because of moves like
these that tend to not only over-rotate the joints but also, load weight onto them. Even if you
consider yourself to have a wide range of shoulder motion, doing these moves can lock out your
shoulder blades and collar bone.

 “Weighted Torso Rotations” – This move is usually done while seated on a machine. Usually you
sit with your back straight and pelvis still, hold a weight, and rotate side to side. This type of
exercise can also include Russian twists or twisting exercises using a medicine ball. While this
move is popular with those looking for toned obliques (aka all of us), it can be a burden on your
spine. When using a seated machine, your pelvis is blocked from rotating with the rest of your
upper body. Even when standing and enabling yourself to rotate, lifting that much weight while
twisting can prove to be hazardous.

 “Stiff-Legged Anything” – The importance of having a slight bend in your knees during most, if
not all, exercises should go without saying. Yet, stiff-legged deadlifts, be it with dumbbells or a
barbell, abound. Two major parts of your body are under intense stress here: your spine and
(surprise, surprise) knees. The problem with locking your joints (such as your knees) is that they
then take on all the weight, not your muscles. In the worst-case scenario—brace yourself—your
knees can even bend backwards.

Ytac, Daniel Rico P. Wed (7:40 - 9:40 am)

 “Behind the Head Lat Pull-Down” – Walk into any gym around the world and you’re guaranteed
to see someone doing late pull-downs behind their head. This is a common mistake that should
be avoided. Not only does it provide a far more limited workout than the correct method, it also
damages your spine on each rep, and your shoulders if your range of mobility isn’t big enough to
handle the pull-down motion.

 “Rebound box Jumps” Box jumps are a great exercise for developing explosive power, co-
ordination, and reaction time, and plenty of personal trainers involve them in circuit sessions.
However, this exercise exerts a huge amount of sudden impact on the ‘jump down’ stage, and is
notorious for severely damaging the Achilles tendon. The risk of injury is so high that this
exercise simply isn’t worth it.

 “Kipping Pull-Ups – is a variation on the standard pull-up that involve a swinging motion of the
body coupled with a sudden burst of power from the shoulders to reach above the bar. This
move is in fact a high injury risk exercise, as it violently pulls your shoulders on every rep. It’s
also not as effective as a standard pull-up – according to the head strength coach at Boston
University, the Kipping pull-up is an inefficient way of cheating at regular pull-ups.

 “Partial Squats” – don’t activate the complete range of muscles that full squats do, missing out
the hamstrings, glutes and adductors. The fact that they work the quadriceps and not the
hamstrings can lead to an imbalance in the muscles, which heightens the risk of a hamstring or
anterior cruciate ligament tear.

 “Ballistic Stretching” – is sometimes seen as an extension of dynamic stretching, but whereas

dynamic stretching is the perfect start to a workout, ballistic stretching is an injury waiting to
happen. Some people believe the extra bouncing motion in a ballistic stretch helps to stretch
muscles even further, which is completely wrong. All this does is place a sudden strain on your
muscles, which can lead to muscle tears.

 “Smith machine” – is the squatter’s favorite helper. While a Smith machine is a great way to
start squatting, doing so with traditional free weights and a barbell is probably a better and safer
bet. Basically, the Smith machine limits your range of motion and allows you to perform squats
with improper form, which can lead to injury. It can be a good tool, but you’re better off just
hitting the squat rack.

 “Ab Machine” – Using them can lead to poor posture and muscle imbalances. These machines
don’t provide many benefits. They are typically used by people who think if they target their
stomach muscles during the workout, they’ll develop washboard abs. Well, you can’t spot-burn
fat, so you’re better off getting a balanced workout if you want those abs to show up.

Ytac, Daniel Rico P. Wed (7:40 - 9:40 am)

 “Jumping Jack Press” – Jumping jack presses are not something you see a lot of people doing,
and with good reason. On the surface, it looks like a great way to get in some cardio, while doing
a bit of weight training simultaneously. It can be, but the move also puts a lot of undue pressure
on your body, and many experts suggest you avoid them. This exercise can lead to joint and
tendon problems, particularly in your legs. Some trainers say there’s absolutely no benefit to
doing them at all — so you’re better off just going for a run, or doing some military presses
instead.

 “Romanian Deadlift” – The improper execution of this exercise is super dangerous. Most people
don’t properly distribute the weight across their body and some even round their backs as they
are lifting. Keeping the back straight and lifting with the legs and butt is the only way you should
ever do this exercise.

 “Overhead dumbbell triceps extension” – This is already a really odd way to hold anything.
However, it is still a great exercise that targets the triceps effectively. People go wrong with this
exercise because of the grip the handle of the dumbbell. Pictured above is the proper way to
hold the dumbbell in this exercise. Improper execution can overload your joints, rather than
your muscles.

10 Dynamic Exercise

 “Jumping Jacks” – So as I explained this exercise helps to raise the body’s heart rate
and also get you to move your body out of its normal plane of motion. And jumping jack is a
special type of jump that is performed from the standing type position.

 “Walking Knee Hugs” – Improves the mobility and flexibility of the body. It helps the hips, glutes
and hamstrings in other words it also helps balance. To do this let your body’s feet walk and
each step, raise the knee up to hip height and higher and “hug” it with both arms, pulling toward
your belly or chest.

 Arm Circles – is a exercise that will get your blood moving and help to build muscle tone in your
shoulders, triceps and biceps. First thing to do is stand your feet shoulder – width apart and
extend your arms parallel to the floor. Then circle your arms forward using slow small controlled
motions. And reverse the direction of circles after about 10 seconds.

 Side Shuffles – is an agility exercise that targets the glutes, hips, thighs and calves. First stand
with your feet a little wider than hip width apart, bend your knees back and your toes forward.
Then take a few quick steps to the left and then touch your left foot with your left hand and
repeat the same procedure.

 Backpedaling
 Lunges
 Squats
 Leg Swings
 Inchworms
 Karaoke

10 Static Exercise

 Upper Back Stretch

 Shoulder Stretch
 Hamstring Stretch
 Standing Hamstring Stretch
 Calf Stretch
 Hip and Thigh Stretch
 Adductor Stretch
 Standing Iloptobial Band Stretch
 Quadriceps Stretch
 Standing and Shin Stretch