Would you try it?
Do It Please !

I n t r o d u c t i o n

         Health is one of the physical condition where there is no pain or plaint so we can do this daily activity without any significant disturbance. That is way becoming healthy is a dream of every person, in order to make their life better. A healthy condition can be reached by doing several ways, one of them is doing sports. Sports is a physical activity to be done mindly, systematically, consciously and regularly for special purposes (for example, in order to be healthy). In a healthy body will live a healthy mind Orandom et ut sit mensana in corpore sano”, theycan doing maximal activity.
       There are many sports can be choosed, like swimming, gymnastic, games, jogging, etc. In this occasion, I’m going to present one simple and cheap Sport for all ages, for those who are very busy and just have a little time to exercise and patients who are trying to recover from illness. This exercise requires little or no special equipment. It can be practiced in a relatively small area either indoors or outdoors, while can doing in the room, and it just takes about 20 – 30 minutes.
       The core of this exercise are how to functioning all of the articulations (joints) by vebriation perfectly, so we can make our muscle more flexible and avoid tension. When the muscles are flexible, the blood vessels (artery) do not nip and blood circulation will smooth. The blood circulation distributes oxygen which is essential for oxidation in body cells. This process produces energy and heat. Then the residue of the oxidation, Carbon dioxide (CO2), is carried out to heart through veins. It is continued to lungs for cleaned. If this processes run smoothly, a person will be in a“h e a l t hy” condition. This condition will be a characterized by physical fitness.

Here are the steps to do the exercises:

P r e p a r a t i o n

1. Place mat on the floor
2. Lie down on the mat, put both hands beside your body, and be relaxed.


Up-lying potition

Movementsin up-lyingposition:

  1. Lie on your back with your arms side, raise your legs parallel perpendicular as high as you can, shakeboth legssimultaneouslyoralternately, so you feel that your legs are shaking.
2. Bend your knees slowly and relaxed, hold for a moment.
3. Straight them back, and shake your legs again like step 1.
4. Bend your knees again till your hells touch your bottom
5. Do the exercise repeatedly till you feel that your calf and thigh flex and the joints can function very well.

gambar2Up-Lying potition

 Movements in a sitting position:

1. Sit on the mat and straighten your legs, with arms by side. Keep your neck straight, then slowly but without jerk start rotating neck clockwise from left shoulder to backwards then to the right shoulder and to front. Repeat this in anticlockwise direction starting from right shoulder.
2. Shake both your hands either upward or downward position
3. Move your shoulder and elbow joints relaxed.

 gambar 3

Sitting-up potition

 Movements in standing position:

1. You can do jogging and also lift your thigh alternately. You should do it relaxed.
2. Swing your hands alternately by functioning shoulder joint and knees.
These exercises should be done repeatedly until you feel your joints flex and your body sweat. If you do it regularly your body will be more flexible, healthy and fit. This sports can doing any time and any where depend on each time.

gambar4 Standing potition

 R e s p i r a t i o n

     After doing these exercises, one important component to make our body healthy is respiration. Respiration is the bodily process of inhalation and exhalation; the process of taking in oxygen from inhaled air and releasing carbon dioxide by exhalation. Since the need of oxygen is fulfilled, the blood circulation will improve and the oxidation process will run well. As a result our body will be healthy.
In order to fulfilled oxygen need, follow this suggestion:
1. Try to inhale deeply by using your nose, hold on for a while, and exhale through your nose or mouth slowly.!
2. Doing these regularly.!

C o n c l u s i o n

     I think that’s all about my tips. We should keep in mind that the intensity and the frequency of this exercise are depend on our each ability, but it should follow ‘upload principle’, gradually increasing the load (resistance load) you lift or move as you exercise. The effect of this exercise will significantly be seen depend on doing it routinity.

 G o o d   T r y i n g !

Revician Edity – 2015


Prof. Dr. Imam Sodikun, M Pd

HP. 08126724017

 F I K – UNP

 P a d a n g

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