This is one of the simplest, yet most complex resistance exercises that a person can do. I recommend using different weights to provide the resistance - if you have some injuries or problems to deal with, use a light weight (in the order of 3-5 kilos) - if you want to build strength and condition your body more strongly, use a weight of about 16 kilos for blokes, 8-12 kilos for girls. I've seen it done with a 75 pound weight, held vertically above the hand, but that's a long-term commitment...
Simplest exercises using the whole body are best, and this is one of the kings of the category.
Stand and hold the weight above your head in one hand with the arm fully extended.
Start breathing (in or out) and slowly lie down, keeping the weight above your head and the arm fully extended.
Then get up, keeping the weight above the head and the arm fully extended and continuing to breathe.
That's it.
The breath should lead the movement, and contain the movement. This means that the breath begins before the movement starts and finishes after the movement finishes. Nothing should make any noise when it touches the ground. This will ensure that you don't jar or bruise yourself on the floor.
There's a concept in Russian conditioning that there are always many ways of using the same simple exercise.
In the beginning and to build health, use your muscles.
As you continue, reduce the muscle and start relying more on the connective tissue and the breath.
To learn efficiency and effectiveness, use more breath and your bones to hold you up until there is only breath and bone left in the movement- your muscles will fail, but your bones and your breath are always there.
Working really, really slowly (make an exercise last a minute- 30 breaths up and 30 down) brings emotional and psychological factors into play very, very quickly, and builds strength and a healthy humility.
Some ideas for variations:
Get down and up in one breath (out on the way down and in on the way up or the reverse)
Get up and down on only one inhale or exhale
Get down, switch hands and get up
Five breaths down, five breaths up
Try not to use any muscles at all on the way down (and up)
Have fun and remember to smile.
3 years ago
