 |
Buy Physical Exercise for Dealing with Depression from Amazon |
Physical Exercise for Dealing with Depression by Dr Miriam Kinai teaches you the benefits of exercising in the management of depression. It also teaches you the stretching exercises, aerobic exercises and weight bearing exercises you can do in your home without the use of any specialized gym equipment and gives you a 4 week total body exercise plan.
Physical Exercise for Dealing with Depression Book Excerpt
Buy Physical Exercise for Dealing with Depression from Amazon
Physical Exercise for Dealing with Depression Book Excerpt
To weight train or strength train correctly you should:
a) Not hold your breath or strain as you train.
b) Not exercise the same muscle groups for two consecutive days.
c) Aim for 3 sets of 10 repetitions each.
The following is a list of exercises that you can do at home to strength train your entire body.
1. Overhead Press - (Works shoulders) Sit on a chair; hold a weight (or a full water bottle) in each hand at shoulder level with palms facing forward. Raise your arms straight up over your head. Lower them to shoulder level.
2. Biceps Curl - (Works biceps) Sit on a chair; hold a weight (or a full water bottle) in each hand palms facing forward. Bend your elbow and lift the weight towards your shoulder. Return to starting position and repeat with the other arm. (Note that your biceps are the muscles on the front of your arm.)
3. Triceps Dips - (Works triceps) Sit on the edge of a sturdy chair with your back and shoulders straight. Hold the edge of a chair and bend your elbows to form a right angle as you lower your butt off the seat to the floor. Straighten your arms and press back up to raise your butt back to the seat. (Note that your triceps are the muscles on the back of your arm.)
4. Push Ups - (Works deltoids, triceps, pectorals) Lie on floor, palms face down, elbows bent next to shoulders. Push up from floor by straightening elbows and contracting abs so that your body forms a straight line from your head to heel (beginners can rest both knees on floor) Lower yourself to floor by bending elbows. Push back up. (Note that your abs or abdominals are the muscles on your stomach.)
5. Simple Straight Crunches - (Works abs) Lie flat on your back; bend knees while keeping your feet flat on the floor. Place your hands on your thighs. Exhale and lift shoulder blades from the floor as you slide your hands up to your knees. Hold for a count of 10. Return to starting position and repeat.
Buy Physical Exercise for Dealing with Depression from Amazon
