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1/11/2008, Workout Demo, Part 1
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In the first few weeks, your calves are likely to be stiff and seem very tired when you begin. Warm them up by jumping
for short periods at intervals. Skip from song to song until you feel energized when you jump.
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Eventually you can work out individual sore spots during your warm up by working around the edges and gradually inwards
to the sore spot, especialy in the feet. In other areas, use weight and angle to work around sore spots.
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Calves, lower abdomen, and glutes show most visible improvement in the beginning.
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Thighs respond to longer jumps. Expect soreness where thigh attaches to hip. Don't push too hard at that
point (stop altogether or avoid long jumps) and it should stop happening after two or three days.
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Glutes respond to turns caused by stepping in a small circle forwards and backwards. The more extreme the step the
harder the glutes work. You can feel them at the time. I didn't have any soreness problems.
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Lower back gets work whenever you jump with feet together. The more you twist at the hips, the more it works. Take
it slow because it's easy to get ahead of yourself and end up with a stiff back for two or three days.
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Working abs/obliques will also work lower back, so take that slow as well.
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Work obliques by jumping on one leg and twisting at the waist; you can work this into the normal routine and just
gradually twist more as you get stronger.
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You can do crunches by leaning your chest backwards so your stomach is forced into an arc, then use your stomach
muscles to pull yourself upright. You can also keep them rigid as you lean back again. Breathing is a problem at first.
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Neck and chin muscles can be exercised through extreme upper body angles while jumping.
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Heavy hula hands work on the upper body. As you progress, you can feel which muscles are being affected.
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I generally do these various "spot"
exercises as I think of them, not in any given sequence.
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Any advice given reflects the experiences of myself and acquaintances over the last 30 years
to the best of my recollection and under no circumstances constitutes medical or professional advice.
There is no guarantee of accuracy, completeness, or the approriateness of any information or advice on
this site or any site linked to.
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