Here are some exercises anyone can do to maintain fitness and strength.
If you don’t use your muscles frequently, they get weaker; so the following exercises are for maintaining strength when you’re taking a break from doing harder and more strenuous workouts. The great part is they are simple and can be done in your backyard or a nearby park.
1. Prone Lying Shoulder Ts (Suggested By: AJ Wideman) Reps: 10 Sets: 2-3 Equipment: 2-3lbs weights (soup or coke cans will do too!), bench. Posture/Technique: Keep back straight, keep elbows/forearms parallel to the ground when in the fly position. Pause at the ‘T’ position for a few seconds. Starting Position: Lying flat on a bench (or picnic table), face down, arms hanging with weights.
1) Lift arms out to a ‘T’ position. Arms lifted to shoulder height.
2. Prone Lying Flies (Suggested By: AJ Wideman) Reps: 10 Sets: 2-3 Equipment: 2-3lbs weights, bench. Posture/Technique: Keep back straight, keep elbows/forearms parallel to the ground when in the fly position. Pause at the fly position for a few seconds. Starting Position: Lying flat on a bench (or picnic table), face down, arms hanging with weights, with elbows are at 90 degree angle.
1) Open arms into a fly position. 2) Pause at the position for a few seconds. 3) Isolate or emphasize the range in your shoulder blades.
3. Standing Tubing Row (Suggested By: AJ Wideman) Reps: 10 Sets: 2-3 Equipment: Heavy tension resistance band. Posture/Technique: Thumbs up, Keep back straight, slow controlled movements, no swinging, pause at the open position for a couple of seconds. Knees slightly bent. Starting Position: Stand back at a position that allows 10 reps
1) Pull until elbows are 90 degrees and touching your sides.
