This exercise is not only effective for weak legs and bent knees, it is extremely good for the well being of the whole body and the mind as well.
C. Swing both arms back to the positions shown above. Note how the palms face. Continue this swinging up and back five times. DO NOT swing your arms up in front of you higher than your shoulders. The time needed to do one swing back and forth is roughly about one second. The body will sway forward and backward a bit naturally when the arms swing The amount of body swinging should be smaller than that shown as I have exaggerated it for teaching purpose.
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D. After every five (5) swinging cycles, dip your body by bending the legs. The downward movement of the hands and arms from the foremost horizontal position triggers the dipping of the body. Don't skip this step. Pause the sinking when the arms reach the most backward positions.
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E. Before the arms start coming down, dip our body just a little bit more to trigger the downward movement of the arms. Do not skip this step. It is like pulling the arms down with our body weight.
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F. Now stand up with the upward swing arms. Now repeat B & C five times, then one double body dip once again. Repeat for at least 10 minutes.
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The above is the whole exercise in motion. There is one double body dip after each five arm swinging cycle. The first body dip is initiated by the downward moving arms. The second more subtle body dip brings the backward positioning arms down. The pauses here are for showing you what happened during the dips only. The actual exercise should be smooth with no pauses and the dipping swing should be done as quickly as the other swings. Again, the amount of body swinging back and forth should be much smaller than that shown as I have exaggerated it for teaching purpose. Every part of your body must be relaxed at all time. Do this exercise for at least 10 minutes.
If you have weak legs, do not dip as much as shown. Dipping just a little bit is just fine. You may bend your knees more and sink lower later on when you get stronger. If you have bent knees, slightly stretch and straighten your leg during the exercise.
(If you are in doubt with the dips and with what triggers what during the dipping swing, do not worry. Just start doing and very soon you will know exactly what I mean.)
If you have weak legs, do not dip as much as shown. Dipping just a little bit is just fine. You may bend your knees more and sink lower later on when you get stronger. If you have bent knees, slightly stretch and straighten your leg during the exercise.
(If you are in doubt with the dips and with what triggers what during the dipping swing, do not worry. Just start doing and very soon you will know exactly what I mean.)
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