Lesson No.4

Steps to Exercise

Exercise No. 1:

1. Stand up straight with feet wide apart and hands pointing straight up. 2. As with the exercise one in lesson three touch the ground with both hands together near your left foot (Figure 1). 3. With both hands together, touch the ground near your left foot and repeat the movement to touch the ground in front of you and then touch the ground near your right foot. The movements should be crisp and you should put pressure downward when you bend to touch the ground. 4. Straighten up and do a gyratory movement with your upper body keeping your lower body still. When your body is in the centre of your movement, bend it back as far as you can (Figure 2 & 3).

(This completes one movement of this exercise)

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Exercise No. 2

1. Lie down on your back with your arms pointing straight ahead of you. 2. Lift your arms and the upper part of your body and try to touch the toes. 3. Return to original position.

(This completes one movement of this exercise)

Exercise No. 3

1. Lie face down with arms stretched to either side of your body. 2. Try to lift your legs and chest off the ground without bending your knees. 3. Return to the original position

(This completes one movement of this exercise)

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Exercise No. 4

1. Lie down in the press-up position and rmly place the palms of your hand at a distance of about one foot on each side. 2. Straighten up your arms and lift your body upward. (There should be no bend in your body from head to toes. 3. Touch your chest to the ground slightly on every movement.

Exercise No. 5

This is the simulated running as usual. In this exercise lift your knees so that they come parallel to your hips. After 65 movements of simulated running, perform the following supplementary exercise 10 times.

Supplementary Exercise

1. Stand as in the illustration with your left foot forward and the right slightly back with a gentle bend in your knees. 2. The palms of your hands should be on your thighs with your arms and back straight. 3. With a jumping movement, straighten your body and before your feet touch the ground, reverse the position of your feet and then back again to your original position.

(This completes one movement of this exercise)

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Steps concerned with Lesson 4:

In every step there are ve columns and each column shows the amount of exercise related to that column. As you progress from one step to another, you increase your exercise according to the amount indicated in that step.

Lesson 4 In every step there are ve columns and each column shows the amount of exercise related to that column. As you progress from one level to another, you increase your exercise according to the amount indicated in that level.

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