Exercise Bar

Exercise tips for maintaining health in Unani System of Medicine

The number of repetitions recommended for each exercise is intended as a guide, rather than a strict limit, because most people following the advanced schedule will judge from the way they feel during the exercise whether they should do more or less than the recommendations.

Finally, some essential safety precautions; always warm up thoroughly before starting the advanced exercises; as a minimum warm up, go through all the exercises described on and, in addition, exercise for at least five minutes skipping or jogging; do not attempt the advanced exercises until the beginner's schedule and the cardiovascular exercises can be done without any sense of strain, either during or the day after the exercises; do not do any exercises that involve the use of weights if you are under fifteen years of age, because this may lead to abnormal muscular development, and may damage developing bones and joints.

Legs raise, on angled board

Lie faceup on a bench that is inclined at about 20, with the head at the higher end. Stretch the arms above the head and hold on to a strap, the sides of the bench rests. Keep the legs together, and the toes pointed. Raise the legs to a vertical position, then lower them. Repeat twenty to thirty times.

Bench press

Lie faceup on a bench, with the feet on the floor on either side. Hold a barbell across the upper chest. Grip the bar with both hands more than shoulder width apart. The backs of the hands should be nearest to the face. Push vertically upward until the arms are straight, then lower to the chest again. Repeat ten to fifteen times.

Shoulder turns, with bar

Stand with the feet apart. Hold a six-foot steel bar, without weights, across the shoulders so that it supports the arms when they are outstretched. Turn the torso, head, and arms as far as possible to the left, then to the right, in a steady movement. Do not move the legs, and keep the back straight. Repeat fifteen to twenty times.

Hang with both hands from a high wall bar, face to the wall, so that the feet are clear of the ground. Lift the legs and hips backward as far as possible, hollowing the back. The same exercise may be done from a horizontal bar, with the body hanging free. Repeat ten or fifteen times.

Side bends, with bar

Stand with the feet apart. Hold a six-foot steel bar, without weights, across the shoulders. Bend sideways at the waist. Do not allow the body to learn forward or backward, and keep the head looking to the front. Bend as far as possible one way, straighten again, then bend the other way. Repeat fifteen to twenty times.

Forward bends, with bar

Stand with feet apart. Hold a six-foot steel bar, without weights, across the shoulders so that it supports the arms when they are outstretched. Bend forward from the hips, keeping the head up, until the back is horizontal. Keep the legs and back straight, and the arms parallel to the ground. Repeat fifteen to twenty times.

Hanging, reverse arch

Hang with both hands from a high wall bar, face to the wall, so that the feet are clear of the ground. Lift the legs and hips backward as far as possible, hollowing the back. The same exercise may be done from a horizontal bar, with the body hanging free. Repeat ten or fifteen times.

Squat

Stand with the feet apart and the toes turned out. Lift a barbell from a squat-rack, or from the hands of another person, on to the shoulders, behind the neck. Hold the barbell, and support its weight on the shoulders. Bend the legs, keeping the back straight, until the thighs are horizontal. Repeat fifteen to twenty.

Straight arm pull-over

Lie faceup on a bench, with the feet on the floor on either side. Hold a steel bar across the thighs, with the backs of the hands upward. Lift the bar up and over the head, keeping the arms straight. Bend the hands upward so that the tension is on the chest not the elbows. Repeat fifteen to twenty times.

Flying exercise

Lie faceup on a bench, with the feet slightly apart on the floor. Hold a dumbbell in each hand directly above the chest. Start with the arms straight, then move them outward and down, bending the arms slightly so that the elbows are not strained. Lower the arms until the weights are level with the shoulders. Repeat fifteen to twenty times.

Some important Exercise Tips

1. See your doctor before you start any exercise program.  Get a full physical to make sure everything's in working order, then find a personal trainer in your neighborhood and make an appointment with him or her for a consultation.  Most trainers will give you a free consultation and help you figure out what your fitness level is, your body fat and circumference measurements, and the right way to start a program.
2. Start Slow!  Many beginners make the mistake of doing too much when they first start out.  If you haven't worked out in a while (or ever) start with a walking program of about 20 to 30 minutes, 3 days a week. Each session, add a few minutes to your workout to progress each week.
3. Write down your workouts every day, making notes about what you did, how you felt and how you improved since your last workout.
4. Schedule your workouts each week, just like you would a doctor's appointment.
5. Harass your best friend, spouse or significant other into working out with you!
6. Every day, ask yourself how you will make your life healthier.  It can be as simple as drinking more water or parking farther away from the front door.
7. Reward yourself!  Give yourself a massage when you reach your goals, or maybe some new workout clothes.
8. Set daily or weekly goals.  Long term goals are great, but are so far away we often forget why we're working so hard.  To stay motivated, write down a daily or weekly goal and then follow number 7 (rewarding yourself) if you reach it.
9. Prepare for your workout the night before by packing your gym bag or, if you work out at home, laying out your workout clothes so when you get home, you're ready to go.
10. Eat regularly throughout the day so you don't bonk during your workout.

 

 

About the Author

drizharnium@gmail.com, Bangalore India

Hi Friends, I am Izhar currently pursuing MD in Unani System of Medicine from NIUM Bangalore, love all of you, and  I'd like to write about my interest, and here i am sharing about my opinion, prevention regarding to many diseases, maintaining  views for Health, Beauty & Younger looking Secrets at article base...

 

Multi Exercise Bar $25.95 Multi Exercise Bar

Multi-exercise bar $50.95 Multi-exercise bar

Revolving Multi-Exercise Bar $38.95 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.Revolving multi-exercise solid steel barHigh-polished chrome finishEasy to attach

Multi-Exercise Chrome Bar $66.04 This multi-exercise bar from TKO is versatile, attractive, and comfortable. The chrome finish gives this rotating bar a modern, stylish look, while polyurethane round grips ensure a comfortable workout every time.

J Fit Exercise Bar Kit $22.04 Perform a wide array of different exercises with this unique exercise kit. Foam handled bar collapses into three pieces for easy packing and storing. The kit includes two different tension tubes (medium and heavy), a descriptive workout chart, one door anchor, and a carry bag.

Cando RolUp exercise bar for band and tubing $51.69 Cando RolUp exercise bar for band and tubing The easy-to-grip bar can be used to perform both upper and lower body exercises. Resistance can be increased by rotating the bar (windingup the tubing) to shorten the length of the exercise band or tubing and create more tension. The Rolup bar comes standard with an 8 foot strip of medium-weight green Cando resistive exercise tubing and 2 tube klips. The bar is available in weights ranging from 1 lb. to 25 lbs. Product photo may not exactly match the product offered for sale. Please refer to the product description.

J Fit Exercise Bar, Size: med-heavy $40.92 J Fit Exercise Bar, Size: med-heavy Perform a wide array of different exercises with this unique exercise kit. Foam handled bar collapses into three pieces for easy packing and storing. The kit includes two different tension tubes (medium and heavy), a descriptive workout chart, one door anchor, and a carry bag. Features - Foam padded bar with two different tension tubes to vary your workout - Includes door anchor, workout chart and carry bag Product photo may not exactly match the product offered for sale. Please refer to the product description.

Defender Professional Power Twister Exercise Bar $37.4 Spotlighting a black color and a heavy-duty high grade steel construction, this Professional Power Twister Exercise Bar is ideal for core training. This exercise bar from Defender also offers molded plastic grips and included wrist straps.Brand: DefenderProfessional Power Twister Exercise BarModel: W291Color: BlackPerfect for building upper body strengthHigh grade steel constructionMolded plastic gripsIncludes wrist straps to prevent any injuriesHeavy dutyMaterials: MetalDimensions: 30 inches high x 4 inches wide x 4 inches deep

J Fit 203122 Exercise Bar with Resistance Tubing $33.8 Perform a wide array of different exercises with this unique exercise kit. Foam handled bar collapses into three pieces for easy packing and storing. The kit includes two different tension tubes medium and heavy a descriptive workout chart one door anchor and a carry bag.

Thera-Band Exercise Station $304.31 Features of the Thera-Band Exercise Station:The Thera-Band® Exercise Station combines strength, balance and flexibility exercises into one convenient system for fitness and therapy. It allows easy progression of exercises by increasing the challenge or resistance of the exercise.The system was designed to integrate the use of progressive elastic resistance for strength training with exercise balls, fitness steps and stability trainers. The center cavity fits all popular exercise ball sizes as well as Thera-Band Stability Trainers, Rocker Boards and Wobble Boards (available separately).Custom designed Thera-Band Resistance Tubing with clip-on connectors allow the user to easily change between exercises and resistance levels. Users can also choose from attachments supplied with the station, including a 36" padded exercise bar, two handles, or two Assist™ straps. Six connection points allow tubing to be attached at a variety of locations.Each Exercise Station comes with a full-color poster with 24 exercises and safety instructions.The durable, high-impact polyethylene construction holds up to repeat use, while its granite color blends in with most fitness facilities and clinics. With 10 rubber feet on the bottom, it resists slipping on hard surfaces. And at approximately 14 pounds, the base is light enough to carry and is stackable to conserve space.APPLICATIONS Progressive Strength Training Progressive Balance Training Upper & Lower Extremity Strengthening Closed Chain Exercises Core Strengthening Stepping Exercises Group Fitness Programs Senior Fitness and RehabINCLUDES: 1 Professional Exercise Station 2 12" Red Exercise Tubing w/Connectors 2 18" Red Exercise Tubing w/Connectors 2 24" Red Exercise Tubing w/Connectors 2 12" Green Exercise Tubing w/Connectors 2 18" Green Exercise Tubing w/Connectors 2 24" Green Exercise Tubing w/Connectors 2 12" Blue Exercise Tubing w/Connectors 2 18" Blue Exercise Tubing w/Connectors 2 24" Blue Exercise Tubing w/Connectors 2 Thera-Band Exercise Handles with D-Ring Connectors 2 Thera-Band Assist™ Straps with D-Ring Connectors 1 36" Padded Bar with two D-Ring Connectors 1 Instruction Guide/Exercise Poster

J Fit Exercise Bar with Resistance Tubing $22.99 Perform a wide array of different exercises with this unique exercise kit. Foam handled bar collapses into three pieces for easy packing and storing. The kit includes two different tension tubes (medium and heavy), a descriptive workout chart, one door anchor, and a carry bag.Foam padded bar with two different tension tubes to vary your workoutIncludes door anchor, workout chart and carry bag

Exercise $17.99 Exercise - Art Print

Multi-Exercise Chrome Bar from TKO Sports $76.36 Chrome bar with revolving centerPolyurethane round grip

Cando RolUp exercise bar for band and tubing, weighted 5lb $55.77 Cando RolUp exercise bar for band and tubing, weighted 5lb The easy-to-grip bar can be used to perform both upper and lower body exercises. Resistance can be increased by rotating the bar (windingup the tubing) to shorten the length of the exercise band or tubing and create more tension. The Rolup bar comes standard with an 8 foot strip of medium-weight green Cando resistive exercise tubing and 2 tube klips. The bar is available in weights ranging from 1 lb. to 25 lbs. Product photo may not exactly match the product offered for sale. Please refer to the product description.

Cando RolUp exercise bar for band and tubing, weighted 25lb $84.24 Cando RolUp exercise bar for band and tubing, weighted 25lb The easy-to-grip bar can be used to perform both upper and lower body exercises. Resistance can be increased by rotating the bar (windingup the tubing) to shorten the length of the exercise band or tubing and create more tension. The Rolup bar comes standard with an 8 foot strip of medium-weight green Cando resistive exercise tubing and 2 tube klips. The bar is available in weights ranging from 1 lb. to 25 lbs. Product photo may not exactly match the product offered for sale. Please refer to the product description.

Cando RolUp exercise bar for band and tubing, weighted 20lb $76.12 Cando RolUp exercise bar for band and tubing, weighted 20lb The easy-to-grip bar can be used to perform both upper and lower body exercises. Resistance can be increased by rotating the bar (windingup the tubing) to shorten the length of the exercise band or tubing and create more tension. The Rolup bar comes standard with an 8 foot strip of medium-weight green Cando resistive exercise tubing and 2 tube klips. The bar is available in weights ranging from 1 lb. to 25 lbs. Product photo may not exactly match the product offered for sale. Please refer to the product description.

Cando RolUp exercise bar for band and tubing, weighted 15lb $67.97 Cando RolUp exercise bar for band and tubing, weighted 15lb The easy-to-grip bar can be used to perform both upper and lower body exercises. Resistance can be increased by rotating the bar (windingup the tubing) to shorten the length of the exercise band or tubing and create more tension. The Rolup bar comes standard with an 8 foot strip of medium-weight green Cando resistive exercise tubing and 2 tube klips. The bar is available in weights ranging from 1 lb. to 25 lbs. Product photo may not exactly match the product offered for sale. Please refer to the product description.

Cando RolUp exercise bar for band and tubing, weighted 10lb $59.84 Cando RolUp exercise bar for band and tubing, weighted 10lb The easy-to-grip bar can be used to perform both upper and lower body exercises. Resistance can be increased by rotating the bar (windingup the tubing) to shorten the length of the exercise band or tubing and create more tension. The Rolup bar comes standard with an 8 foot strip of medium-weight green Cando resistive exercise tubing and 2 tube klips. The bar is available in weights ranging from 1 lb. to 25 lbs. Product photo may not exactly match the product offered for sale. Please refer to the product description.

Amber Sporting Goods MB503 Multi Exercise Bar $42.9 Perform rows curls triceps overhead presses etc. Revolving center. Solid steel chrome bar. Knurled handles for grip. Solid steel multiexercise bar designed for bicep curls seated rows and triceps pressdown. Revolving hanger reduces the friction between the bar and the attached cable.

Olympic Bars/Machine Attachments-Multi-Exercise Chrome Bar w/ Urethane Ergo Grips, Revolving $74 Olympic Bars/Machine Attachments-Multi-Exercise Chrome Bar w/ Urethane Ergo Grips, Revolving

TheraBand exercise station, exercise handles w/D-ring $26.18 TheraBand exercise station, exercise handles w/D-ring Designed to integrate the use of elastic resistance for strength training with balls, fitness steps, and stability trainers. The station has a large center cavity to fit balls and balance products. It has 6 pin connectors for tubing. Light enough to carry, stackable to preserve space. Station comes with two each of Thera-Band® 12� 18� and 24� tubing in red, green and blue; an exercise bar, two Thera-Band® handles and two Thera-Band® Assist™ attachment devices. Product photo may not exactly match the product offered for sale. Please refer to the product description.

Cool Push up Stand Dip Handle Strength Exercise Bar $19.99 Features:Push up Stand with Solid Frame and Comfortable Foam Hand GripsImproves and deepens stretching exercisesBuild powerful shoulders, chest muscles, and arms from a standard push-up.The unique design of this Push up Bar allows you to perform a deeper push-up for increased muscle development.Dip Bar made from molded high impact plasticThis Exercise Bar promotes better form and stabilityPerfect for Indoor and Outdoor UsePush up Handle easy to Maintain and Keep CleanLightweight for Easy Transportation

Multi-Exercise Chrome Bar with Rubber Ergo Grips Revolving $63.81 Multi-Exercise Chrome Bar w/ Rubber Ergo Grips RevolvingYORK offers a complete assortment of cable-machine attachment bars. Each bar features a hard chrome coating and a 35mm rubber grip ergonomically designed for extreme comfort and control. These quality attachments undergo an injection mold process that impregnates the metal shaft with rubber creating a solid adhesion. Product photo may not exactly match the product offered for sale. Please refer to the product description.

Exercise Travel Kit $52.04 Travel light with this compact, portable workout system. The j/fit travel kit provides all the equipment you need to give your body a complete workout. Other systems leave out one or more components, ours includes everything, j/fit bar, 5 different resistant cords, door anchor, two ankle straps, two handles , instruction guide and a carry bag. Great for use while traveling or at the office. Fits easily into a carry on or briefcase.

Body Bar BBFlex40P POWER#44; 40lbs Resistance#44; 4 ft. includes Fitness Tips exercise chart $53.33 The Power Body Bar Flex is intended for the individual or athlete that wants and can handle the greater resistance of a maximum of 40 lbs. of resistance. Certain abdominal exercises performed with the Body Bar Flex are covered by US Patent (7 112 166) and with the purchase of each and every Body Bar Flex you receive a nonexclusive license to practice these abdominal exercise methods . These new and novel methods for strengthening one s abdominal muscles are stateoftheart and allow the individual to build strong core muscles using methods that are easy to perform effective....

Body Bar BBFlex40PW POWER WEIGHTED#44; 40lbs Resistance#44; 4 ft. includes Fitness Tips exercise chart $63.45 The Power Body Bar Flex (weighted) features a heavier (4 lb) flexible bar and is intended for the individual or athlete that wants and can handle the greater resistance of a maximum of 40 lbs. Certain abdominal exercises performed with the Body Bar Flex are covered by US Patent (7 112 166) and with the purchase of each and every Body Bar Flex you receive a nonexclusive license to practice these abdominal exercise methods . These new and novel methods for strengthening one s abdominal muscles are stateoftheart and allow the individual to build strong core muscles using methods that are easy to perform effective.

Valor Fitness BD-7 Power Rack Exercise System $989.27 Get into shape with a Valor Fitness BD-7 Power Rack exercise setHome gym machine features a foam-covered utility bar Weight machine boasts lat pull down station with plate-loading carriageMain frame features 2x2-inch steel tubingFour plate storage pegs measure 8 inches long eachFour solid steel chrome adjustable weight bar supportsTwo solid steel squat safety barsSeventeen variable positions for bar supports ranging in height from 18 to 68 inchesSolid steel chrome pull-up bar with knurled grips Low pulley station for seated and upright rows Measures 64 inches long x 53 inches wide x 44 inches deepShips in two boxes

The Exercise $7.8 No Synopsis Available

This entry was posted on Friday, October 24th, 2008 at 1:52 pm and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.