字幕列表 影片播放 列印英文字幕 hi I'm Jackie Shahar, I'm a clinical exercise physiologist here the Joslin Exercise is a great tool to manage diabetes and promote weight loss so let's get started and we are here at the River way around Longwood Medical Area. Resistance training is a great type of exercise to help you improve your glucose control and promote weight loss resistance bands come at different resistance in different colors and you need to choose the right band that works for you when you perform the exercises and reduce the chance of any injuries. You can place the band around the tree around the bench around any heavy exercise equipment or even using a door anchor and do it in any room at home So now we will perform the backwardslunch You're gonna take a step backwards, bend your knee, and slowly move forward, keep your back straight as you perform the exercise gonna work on one leg you gonna feel the quads the hamstring the glute muscle and then you're gonna alternate with the other leg. Now will perform the trunk twists exercise gonna hold the bands with both hands with your thumbs up and your hands are away from your body you gonna twist to the other side and slowly return back squeeze your abs as you're twisting and slowly control the movement while you breathe throughout the exercise then you're gonna turn to the opposite side to work on the other side of your core and you perform the same motion as you do the twisting. now will perform the step up exercise which is a great excess to work on building strength of your legs. It's not sued used with resistance bands but you can still perform it in the park or anywhere where you have a bench. So we'll have you take a step and you bring your other knee up and then you're gonna step down and we're gonna bring the other leg to an lunge, you do it again step up lift up and down to a lunge, and then we're gonna alternate bring the other leg up bring be other knee up and gonna lower down to a lunge, up exercise with resistance bands are great to get started with an exercise program and part of a comprehensive exercise plan you can increase the number of sets the number of reps or even the resistance of the band to stimulate the muscles to burn more glucose burn more calories to promote weight loss help you achieve your goals and help you move in the right direction
B1 中級 鍛鍊身體,掌控一切。鍛鍊核心和腿部的戶外運動 (Get Fit, Get in Control: Outdoor Exercises for the Core and Legs) 146 13 Hhart Budha 發佈於 2021 年 01 月 14 日 更多分享 分享 收藏 回報 影片單字