Future Youth

Day Twenty Eight Regular Walking  40 Minutes and 2 kms

Today We will do some Stretching and  Jogging :- Jogging Practice Make loose fists of your hands and place them on the chest.  Collapse and relax your shoulders.  Slow Jogging Start jogging on your toes slowly.  Jog about 20  times.As days go by gradually increase up to 100 times

     Stage 2 Backward Jogging Lean little forward and increase the speed of jogging gradually .  Start hitting the buttocks with the heels.  Repeat this 20 times at your maximum speed.  Then gradually slow down the speed.  Do not stop.  Continue and move on to slow jogging for at least 10 times.

Stage 3 Forward jogging.  Lean backward a little and  now as you increase the speed again, try to raise the knees higher and higher. Raise the knees forwards to reach the chest level.

Repeat 20 times at your maximum speed.  Slow down the practice coming back to the stage of slow jogging again. 

Continue slow jogging for a few rounds, count 10 times.

Stage 4 Side Jogging :  Gradually increase speed taking heels side ways.

As the Speed increase bring the heels as cose to the elbows as possible.

Repeat the movement 20 times at your maximum spead

Gradually slow down to come back o slow jogging stage.

Keep Jogging a few more 10 rounds and stop the practice.

Notes: Increase the speed of jogging gradually and not too quickly

Try not to stop at any stage of the practice until you have completed all the four staes of jogging

Keep the fists on the chest through out the practice.

Thanks for patience Reading

MR