00:00 [NON-ENGLISH SPEECH]
00:06 [NON-ENGLISH SPEECH]
00:11 Good morning.
00:12 Welcome to Rice and Chai, Filipinas.
00:14 Coach Paul Jabez Santos and Coach Cheryl Lili.
00:17 Good morning, Rice and Chai.
00:19 Good morning, Rice and Chai.
00:20 Welcome back to Have You Here.
00:22 Of course.
00:22 [NON-ENGLISH SPEECH]
00:25 [NON-ENGLISH SPEECH]
00:31 So for arms exercises and hand exercises,
00:35 effective exercise is arm bicep curls,
00:39 and then supination to pronation.
00:42 And then--
00:42 [NON-ENGLISH SPEECH]
00:43 Supination to pronation.
00:44 Supination.
00:45 Supination.
00:45 Or rotation.
00:46 Or rotation.
00:47 Or rotation.
00:47 Or rotation.
00:48 [NON-ENGLISH SPEECH]
00:49 Wrist curls.
00:50 Wrist curls.
00:51 OK.
00:52 [NON-ENGLISH SPEECH]
00:57 [NON-ENGLISH SPEECH]
01:01 Yes.
01:02 [NON-ENGLISH SPEECH]
01:06 OK.
01:06 [NON-ENGLISH SPEECH]
01:11 So parallel motion grip strength,
01:13 and very important, wrist curls, and then bicep curl
01:18 exercises, and then triceps.
01:21 [NON-ENGLISH SPEECH]
01:28 So for stretching, dynamic stretching,
01:32 [NON-ENGLISH SPEECH]
01:35 For example, arm shake, hand shake.
01:39 [NON-ENGLISH SPEECH]
01:40 Yes.
01:40 And then rotation.
01:42 Rotation.
01:42 Ah, rotation.
01:43 Finger press.
01:44 Yeah.
01:45 OK.
01:45 Clothes open.
01:47 [NON-ENGLISH SPEECH]
01:50 [NON-ENGLISH SPEECH]
01:53 Yes.
01:54 Yes.
01:54 [NON-ENGLISH SPEECH]
01:58 [NON-ENGLISH SPEECH]
02:01 [NON-ENGLISH SPEECH]
02:05 [NON-ENGLISH SPEECH]
02:07 [NON-ENGLISH SPEECH]
02:11 OK.
02:12 Go for light to moderate weight.
02:13 All right.
02:14 [NON-ENGLISH SPEECH]
02:16 I think we can start now.
02:17 Yes.
02:17 Please.
02:18 [NON-ENGLISH SPEECH]
02:24 OK.
02:25 Thank you so much, Kro.
02:26 [NON-ENGLISH SPEECH]
02:28 2.5 pounds.
02:28 2.5 pounds.
02:30 So let's start with arms and hand exercises.
02:33 So first, that is bicep curl.
02:35 10 counts on each side.
02:37 Yeah.
02:39 OK.
02:40 And then switch.
02:42 Switch.
02:43 [NON-ENGLISH SPEECH]
02:45 [NON-ENGLISH SPEECH]
02:49 OK, next.
02:50 Next.
02:51 So supination to pronation.
02:53 [NON-ENGLISH SPEECH]
02:56 [NON-ENGLISH SPEECH]
02:59 Hand and wrist.
03:00 [NON-ENGLISH SPEECH]
03:03 Yes.
03:03 [NON-ENGLISH SPEECH]
03:04 I'm sorry to tell you, supination and?
03:06 Pronation.
03:07 Pronation.
03:07 Pronation.
03:08 Yes.
03:08 10 counts also.
03:09 10 counts.
03:10 Then also, some side.
03:12 So yeah.
03:13 [NON-ENGLISH SPEECH]
03:16 Actually, [NON-ENGLISH SPEECH]
03:20 [NON-ENGLISH SPEECH]
03:23 OK, next.
03:24 And next, that then is wrist curl.
03:27 Wrist curl.
03:28 Supinated wrist.
03:30 Supinated.
03:30 Supinated wrist curl.
03:32 [NON-ENGLISH SPEECH]
03:33 Supinated.
03:35 And then--
03:36 [NON-ENGLISH SPEECH]
03:38 [NON-ENGLISH SPEECH]
03:39 Supinated.
03:39 [NON-ENGLISH SPEECH]
03:43 And then, reverse that then.
03:44 Pronated.
03:45 [NON-ENGLISH SPEECH]
03:46 Reverse.
03:46 [NON-ENGLISH SPEECH]
03:49 [NON-ENGLISH SPEECH]
03:53 Feel the presence of the Lord.
03:56 Feel the serice.
03:57 10 counts then.
03:58 Presence of 10 counts.
03:59 Yeah, both sides.
04:00 Both sides.
04:01 OK, next exercise.
04:02 [NON-ENGLISH SPEECH]
04:04 Yes, yes.
04:05 OK, then.
04:05 [NON-ENGLISH SPEECH]
04:07 [NON-ENGLISH SPEECH]
04:11 OK, next.
04:12 [NON-ENGLISH SPEECH]
04:15 Static stretching.
04:16 Static stretching.
04:17 Static stretching.
04:18 [NON-ENGLISH SPEECH]
04:20 So static stretching that is--
04:21 Extension.
04:22 --is one.
04:22 Extension.
04:23 Extension, yeah.
04:24 [NON-ENGLISH SPEECH]
04:26 Hold for 10 seconds.
04:27 [NON-ENGLISH SPEECH]
04:30 [NON-ENGLISH SPEECH]
04:32 And then--
04:32 [NON-ENGLISH SPEECH]
04:33 Next is flexion.
04:34 Flexion.
04:35 Yeah.
04:36 OK.
04:37 Flexion.
04:37 [NON-ENGLISH SPEECH]
04:40 Flexion.
04:40 Flexion.
04:41 Yeah, that's flexion.
04:42 [NON-ENGLISH SPEECH]
04:43 OK, and again, let's--
04:45 [NON-ENGLISH SPEECH]
04:46 Extension again.
04:47 OK, extension.
04:48 [NON-ENGLISH SPEECH]
04:50 Yes, yes.
04:51 [NON-ENGLISH SPEECH]
04:53 So yeah, [NON-ENGLISH SPEECH]
04:55 after the hand exercises.
04:57 OK.
04:58 So static stretches.
04:59 [NON-ENGLISH SPEECH]
05:02 Same, same, yeah, same.
05:04 [NON-ENGLISH SPEECH]
05:10 What do you call this?
05:11 Flexible.
05:11 Flexible.
05:12 [NON-ENGLISH SPEECH]
05:13 [NON-ENGLISH SPEECH]
05:14 Injuries.
05:14 Yes, yes.
05:16 And for other updates about exercises,
05:19 [NON-ENGLISH SPEECH]
05:22 Where can we follow you?
05:25 [NON-ENGLISH SPEECH]
05:28 About fitness, [NON-ENGLISH SPEECH]
05:31 PS Body Curve Fitness, [NON-ENGLISH SPEECH]
05:34 All right.
05:34 [NON-ENGLISH SPEECH]
05:36 Benefit of hand exercise.
05:37 [NON-ENGLISH SPEECH]
05:40 Yeah, it reduces injury risk and then improve blood flow.
05:45 Improve blood flow, yeah.
05:47 It can actually be part of any warm up.
05:50 [NON-ENGLISH SPEECH]
05:53 [NON-ENGLISH SPEECH]
05:59 Yes, very effective.
06:00 [NON-ENGLISH SPEECH]
06:02 Especially when I'm doing computer work, like in the office.
06:05 [NON-ENGLISH SPEECH]
06:09 Let's go.
06:09 [NON-ENGLISH SPEECH]
06:11 Yes, activation and stretching after workout.
06:15 OK, all right.
06:16 [NON-ENGLISH SPEECH]
06:21 Thank you so much for this helpful finger and head
06:24 exercise.
06:25 Coach Paul Jabez Santos and Sheryl Lilian.
06:28 Thank you so much.
06:29 Thank you.
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