It is getting pretty chilly here most mornings, now. So, first off this morning … I warmed up with a Darebee Push-Up Workout; starting with a muscle prep workout before the main workout.
For older adults, research and clinical practice consistently suggest a warm-up of 10 to 15 minutes produces significantly better preparation and reduces injury risk.
This does not mean the warm-up needs to be intense or exhausting. It means the transition from rest to exercise should be gradual and thorough, covering the main joints and muscle groups that will be used in the session ahead.
A full-body warm-up is more effective than a targeted one, even if your workout focuses on one area. The cardiovascular and nervous system preparation benefits the whole body - for an end of the Day safety & security 😊
1) Marching on the Spot: the purpose is to gradually raises the heart rate, warms the hip flexors and quadriceps, and begins activating the muscles needed for walking and standing exercises.
2) Shoulder Rolls: the purpose is to loosen the shoulder joints, upper back, and neck, which stiffen during sleep and prolonged sitting. Prepares the upper body for any exercise involving arm movements.
3) Neck Rolls and Turns: the purpose is to reduces neck and upper trapezius stiffness, improves the range of motion needed for looking over your shoulder safely during walking, driving, and exercise.
5) Ankle Circles and Foot Pumps: the purpose is to warms up the ankle joints, improves circulation in the lower legs, and prepares the ankles for the balance and weight-bearing demands of standing exercise.
7) Arm Circles: the purpose is to warm up the shoulder joints and upper back, increases blood flow to the arms, and activates the muscles needed for any upper body or walking-based exercise.
9) Spinal Rotations: the purpose is to warm the thoracic spine and obliques, which are essential for any movement involving turning, reaching, or changing direction.
By the end of this warmup routine, your heart rate should be gently elevated, your joints should feel looser and more comfortable, and you should feel ready to move into the main part of your Darebee Push-Up Queen workout.
The workout is a sequence of push-ups that are broke up into 3 5-ct. portion clusters … but your hands never leave where they are set at the beginning for the lift off (floor, wall, counter top, dresser top, ect.).
A ct. of 5, EA set, keeps every push-up deep and strict; with 5-count holds done in the top of the push-up position. The chest and triceps get a moment to recover. The shoulders and the trunk do not. They hold your bodyweight for the whole sequence. So the pressing muscles are trained in repeatable quality sets and the supporting muscles are trained for endurance at the same time. The third hold comes after the last push-up when there is nothing left to save yourself for. It is the hardest five counts of the workout sets. The back extensions then turn you over in a sense. 15 total push-ups work the front of the upper body & 5 slow lifts of the chest and arms work the muscles along the spine and between the shoulder blades and keep the two sides in balance.
Set the hands under the shoulders with the fingers spread and the body in one line from head to heels. Lower until the chest is just above the floor (or, the wall, counter top, dresser top, ect.; however it is comfortable for you to accomplish the workout) with the elbows at about 45 degrees from the ribs and press all the way up. For the holds stay at the top with the arms straight, the glutes tight and the hips level. Count 5 slow counts and breathe. Go straight into the next push-ups. For back extensions lie face down with the arms stretched forward. Lift the arms and chest a little way off the floor, keep the neck long, pause and lower. If a full push-up is not there yet do the whole sequence from the knees and keep the holds from the knees too.
Make it Harder: Change your hand width for each block of 5: wide, shoulder-width and then close. The chest, the shoulders and the triceps each get a block of their own.
Then we just lazed around the house the rest of the Day, pampering our lungs, for end of the Day safety & security: Holland continued his research plans 💻🦁💎 to continue our road gypsy adventure 🚘🗺️🌵🌴👩❤️💋👨 … and I buried my nose in an ancient kingdom mystery 📖🔍
{{Chobhar Caves are an extensive network of natural phreatic caves near the village of Chobhar, which is located 9 km southwest of Kathmandu, Nepal. Chobhar is also known for the Chobhar gorge through which all the water of the valley drains. A small temple of Adinath Sampradaya sits on top of a nearby hill. The temple offers a view of snow-capped mountains. According to Swayambhu Purana and legend, Kathmandu Valley was once a lake. It is believed that the bodhisattva Manjushree cut a gorge at a place called Chobhar Gorge, near Chobhar Ancient Hill Village (sp. also Chovar, chobar) and drained away the waters to establish a habitable land.
These caves have been explored by research teams from the UK in 1976, Czechoslovakia in 1980 and Germany in 1985. Explorations of the caves in April 2007 indicate that there are at least six known entrances all documented by GPS readings made by a French team of speleologists, led by Maurice Duchesne from France. A map of those caves is now available.
The caves are often infiltrated by water due to fluctuating levels of the nearby Bagmati River. Thus, visitors are strongly advised not visit inside the caves without being accompanied by competent professional guides who have a compass and other equipment required for cave exploration. Maximum safety precautions is advised. No snakes have been sighted in these Chobhar caves but many bats have been sighted.
Measuring a minimum of 1250 metres, Chobhar caves are the largest in Asia. Cross country, the caves are a brief fifteen-minute walk from ancient Chobhar Hill Village.
https://en.wikipedia.org/wiki/Chobhar_Caves}}
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