C4 - Sunday, March 6, 1983 - North Shore News

DANA ZALKO

FITNESS is very important
these days as we learn more
about its benefits for
Physical and mental
wellbeing.

Beginning this tssue, the
Sunday News will be
carrying a regular fitness
column with new exercises
each week to work on im-
proving specific parts of the
body.

General discussions on
aspects of getting in shape.
such as breathing and
aerobics will also be covered
briefly in each column.

Dana Zalko is a fitness
teacher on the North Shore
who has designed _ this
exercise program to be
challenging but simple even
for beginners.

The series will be the same

Photos submitted

A. Leg Stretch/Strengthener
1. Sit down. Hold legs straight, toes pointed, exhale and stretch forward over legs

line with spine; go only as far as you

formateach week so youcan _

cut them outand keep them. back of legs and back.

The beauty of this column
is that its

exercises are Devote 30 to 35 minutes a
challenging but simple — _ day to these terrific body
not too difficult for a lifts, four tmes a_ week,
beginner to tackle. It em- paying attention to getting
phasizes alignment, stret- the technique down. This
ching and toning of the’ will go a long way toward
body. It is safe and feels giving you the grace, body
good. poise, and muscle tone

Just put on some lively you've always wanted.

music and find any open Today we will cover my

space, ideaHy-on a-carpeted two favorite exercises: the
floor so you don't bruise Leg stretch / strengthener
yourself. and the “Hurdle” stretch.

2. Inhale, reach a little farther forward for impetus to
raise body to sitting, tracing semicircle with hands
and knuckles. Control comes from abdomen. Sit
with back very tail, arms overhead reaching to
celling. Repeat by stretching forward to 1. Do 10.

from base of spine (don't bend at waist or curl upper back over legs). Keep head in
you can while keeping this line. Feel stretch in

B. Hurdle Stretch

Sit with right leg straight, foot flexed, left heel
tacked into groin foot against right inner thigh.
Stretch forward from hips over right jeg, reaching
with left arm, trying not to round upper body.

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C nl (AC

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2. Using abdominal muscles, sit up and raise arms to
shoulder level, elbows out. Rotate torso to left,
using abdomen and disphragm, to keep you lifted.
Reach to 1. and repeat, Do 10 and repeat with left
leg and right heel tucked into groin.

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