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  • 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

hi

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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
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