| D A I L Y - F I T Message |
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| 1 GOD 1 FAITH 1 Church |
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F o r t h e G l o r y o f 1G O D & t h e G o o d o f H u m a n k i n d |
| G O O D -
H E A L T H links:
Good-health
day
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Daily-Prayer
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Daily-Routine
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Nourishment
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Diet-No-No's ~ Night-Curfew ~ Sleep ~ BS-1 |
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Daily-exercises are part of the
Daily-routine. They are completed every morning.
Daily-exercises increase: all-round well-being, blood-circulation, brain-activity, food digestion, mating-urge, muscle- toning, self-esteem, stimulation of immune system. There are 7 exercises: Chest, Windmill, Doorframe, Dumbbell, Kneeling, Hook, Swivel. All 7 exercises are for HE & SHE & are repeated. |
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Start
with 1 repeat & increase to a maximum of 21.
Use commonsense on how fast to
reach maximum repeats. Persisting with daily repeats is beneficial. Exercising 21 repeats 1 day & not exercising the next is not beneficial. After finishing the exercises stand erect & breath in deeply then exhale to the maximum do this 3 times. Continue with your Daily-routine. Note! Not exercising is a sign of total disregard for the body, low self-esteem, laziness. |
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Chest
Exercise
1:
Stand tall, arms bent horizontal to the floor
(t
shape) thumbs touching chest. Now
snap arms back as far as possible. Then snap arms to the original bent position. Repeat! |
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Windmill
Exercise 2:
Stand tall, arms outstretched sideways horizontal to the floor
(t shape). Focus
your vision on a single point straight ahead. Start turning clockwise (l. to r.) Focusing on the vision point until the turning body forces you to lose it. Keep turning refocusing as soon as possible. Keep turning to the point of dizziness or 21 turns whichever comes 1st. Breath deeply walking a few steps steadying yourself. Note! Beginners should begin with 1 turn increasing to a maximum of 21 turns. Warning! Always stop when starting to feel dizzy. |
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Doorframe
Exercise
3:
Stand erect in open
doorframe with your feet hip-width apart elbows
bend upwards at right angle (90°, trident shape). Press elbows against sides of doorframe until you feel tension between shoulder blades, hold (count 3), release tension. Repeat! After releasing tension from the last repeat inhale through the nose evenly filling the lungs to max, hold (count 3), then slowly exhale through mouth to max. |
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Dumbbell
Exercise
4:
1 dumbbell is used HE
(4kg),
SHE (2kg).
Do not use
2 Dumbbells.
Stand erect with your feet hip-width apart elbows to your sides palms facing forward. Pick up dumbbell with left hand bending your elbow until the forearm is at right angle (90°). Slowly squeeze bicep, lifting dumbbell up towards shoulder, hold (count 3), then slowly lower dumbbell to starting position repeat (1-7). Change to right arm repeat (1-7). Do 3 left & 3 right. |
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Kneeling
Exercise
5:
Kneel on a
prayer- mat (protect knees) body erect, hands firmly placed against buttock. Incline head forward until chin touches chest. Now slowly tip head back as far as it will go, at the same time lean back as far as possible keeping your hands firm on the buttocks. Repeat from beginning. |
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Hook
Exercise
6:
On a prayer-mat
(protect from cold) lie flat on your back, extended arms palms down against body. Now slowly incline head forward until chin touches chest at the same time lift your legs, knees straight, vertical (90°) & hold (count 3), then slowly return (head & legs) to beginning & repeat. |
| Swivel
Exercise
7:
On a prayer-mat
(protect from cold) lie flat on your back, extended arms palms down against body. Now bent knees to vertical position. Keeping palms firm on mat swivel knees to the right until they touch mat. Then swivel knees to the left touching the mat. Repeat right & left swivel counting each left swivel. |
