FACTS-ABOUT MUSCLES -------------- USING MY FAMILY GYM ----

MUSCLE LOSS OVER TIME

Sarcopenia (reduced muscle tone) starts 2% muscle loss each 10 years starting at age 30. 
Beginning in 50's muscle loss increases to 3% each 10 years.  

Exercise can slow sarcopenia. 

TO BEGIN MY FAMILY GYM

UPPER BAR

Pull back on the upper bar.  Push both feet down or rotate in bicycle motion. High stair stepping motion  works upper thigh.   Push both legs down to simulate riding a horse. Push feet outward to simulate snow plough.  Sitting  forward in the chair to work upper thigh.  Top pulled back more band tension to work harder. Fast pace to increase heart rate and breathing. Consult doctor before starting  exercise.  

MIDDLE BAR   

Seniors or youths can use  middle bar.  Stretch knotted end of band across middle to opposite vertical post to shorten bands.  Shorter bands can match exercises done on top bar.   

BOTTOM BAR   

Bottom stretch bands under the base used for short rowing, pulls to shoulder, curls. Cross bands to opposite hands, pull out and hold, now twist at waist for good core work.

With foot holding down mid big base

2nd foot through loop and knot wrap on thigh pull up. 

For lower leg amputee this is good for thigh & core.  A unique exercise for some Wounded Warriors.

REPLACE TORN STRETCH BANDS

After repeated stretching there is wear.   Based on  use replace bands after expansion is noted.   Use only shoes with soft soles and heels to not damage bands. Avoid wear with tennis, gym,  running shoe, or socks or bare feet. Push legs away from the body for safety.  Do not pull directly towards the face for arm exercises.  Never use the gym while standing.   The thumb screws should be tight for child safety. Children can swallow small objects.   Reinserted thumb screws in gym for safe storage and to prevent loss.  

         RAP --- MY FAMILY GYM RAP 

• RICK LAYN DOWN STORY  BOUT GYM N 30 MOVES
• WANTA SEE THE JUICE  -GONA CAN THE GROOVES 
• NOW WHAT'S UP - LETS CHECK OUT FIRST RAP
• TURN OFF THE TV - SKIP THE MID DAY NAP
• RAP'S A NEW THING - BOUT EXERCISE DITTIE 
• STRETCH 82 YEARS  - THEN GROAN A BIT-E
• SIT N A CHAIR GYM IN FRONT  4 FEET ON  FLOOR
• STRETCH 30 WAYS  WORK ARMS LEGS N CORE
• GOT MYFAMILYGYM  - WITH 6 STRETCH BANDS
•  ARMS WORK GYM  FEET ON BASE NEVER STAND 
• GONA WORK UP A SWEAT  GET IN CONDITION
• STRETCH 3 BAND PAIRS  IT’S ABOUT REPETITION
• ADD STRAP TO THE DUFFLE IT'S A BACK PACK
• EASY CARRY AVOIDS  THE BIG HEART ATTACK
• UP N JOG OUT THE DOOR  MY FAMILY GYM N A BAG
• BYOG TO FRIENDS PARTY  OR HANG AT BEACH JAG
• GYM HAS BEACH BOOTS  STAY TOP THE SAND
• JACK UP HIP HOP  TO BRUNO’S FUNK BAND
• FLIP GYM DOWN WATCH TV  BEST VIEW AT 2 FEET
• LOW R HELPS SHORT LEGS  UNDER DESK IT'S A TREAT
• THE GYM’S 21” DUFFLE  FITS N PLANE OVERHEAD
• DUST OFF BUCKET LIST  GO N JUST WHERE I SAID
• DUCKS MOVE IN A GAME  PUMP A NEW MUSCLE
• GO FAST LIKE TIK TOK  DO MELBOURNE SHUFFLE
• GET MY FAMILY GYM  STRETCH OUT FOR  WIN
• SOLID FOR BUDGET  SIGN CHECK WITH GOLD PEN
• MAKE COUCH POTATO MOVE  GET HIM GYM GAG
• LIKE MEDICAL THING

                   IN BROWN PAPER BAG

• WHEN SURPRISE IS HERE  TAKE IT OUT THE DUFFLE
• WHEN L-B’S R LOST

                  SEE HIM JUMP SHUFFLE

• DID 10 MINUTES A DAY  ONE TEN L-B’S WERE LOST
• NOT BUY N A DIET  - GYM A FRIEND AT LOW COST
• STRETCH BANDS N GO EASY  NO NEED TO RACE
• CHECK GYM BOLD COLOR  IN CHAIR SET A PACE
• NEWBY'S FIRST TIME RAP 82 STRETCH N OUT TIME
• MY FAMILY GYM'S 1ST PUN  BRO SPARE A DIME
• I’M RICK AND I APPROVE THIS MESSAGE

 RAP --SOME  EXERCISE MOVES

• RICK HERE TO RAP  / IT'S

                  EXERCISE SHOW & TELL

• BUY MYFAMILYGYM  /FOR  MOVES THAT RING A BELL
• 30 MOVES  TAKE TIME /  

                  NEED THE BEST TO KNOW

• PICTURE 1,000 WORDS / 

                  VIDEO A MEMORY SHOW

• 3 FOOT HIGH TRIANGLE / 

                   ANCHOR STRETCH BANDS

• STRETCH BANDS 30 WAYS / WORK N FEET N HANDS
• GYM STURDY N STEADY  / BASE 2 BAR + 2 UPPER
• PUSH VIDEO TO FINISH  / BAD WHEN MISS SUPPER 
• NEED GYM AT 2 FOOT  / MOVE SCREWS N SPIN
• HELPS SENIOR & YOUNG   / 2 FEET GYM' IS A WIN
• 3 BAND PAIRS & COLORS /  LIGHT, MEDIUM, STRONG
• GYM’S OPTIONS R MAGIC/ VARIETY NEVER WRONG
•  SMALL BASE 2 BIG BANDS / COOL AS A BREEZE 
• A KNOT N EACH HAND / BANDS OUTSIDE KNEES 
• ROW NEXT TO SHOULDER / FEET PUSH DOWN BASE
• ARMS N LEGS FULL PULL / ROWER SETS A PACE 
• NEVER PULL TO  HEAD / DON'T MAKE A DISGRACE
• PAIN TO PUNCH A NOSE  / OR BREAK A FACE
• BOTH HANDS RIGHT LEFT / IT'S MINI GOLF SWING
• DO ONLY  BEST WAY /  HANDS NEVER STING 
• BANDS OUTSIDE KNEES /  BOTH HANDS AT MIDDLE 
• PUSH OUT - CLAM SHELL /  

                  TOO SLOW IS A PIDDLE

• CROSS BANDS INSIDE / 

                  KNEES - HANDS R WIDE

• KNEES PUSH IN FASTER /

                  NOW CLAM SHELL INSIDE

• SEE COLOR HAND WRAPS / TRY FIRST DON'T PUNT
• THEY HELPS HOLD BANDS

                   / GOOD GRIP FOR A HUNT

•  TAKE WRAP OFF MID BAR   

                   / BUCKLE UP TO BE BOLD

• CAREFUL WITH BANDS /  FORGET A TIC TOK FOLD
• WRAP IN EACH HAND / SHORT ROWS NO BORE
• ROCK FORE & BACK /  WORK GLUTES N CORE 
• HAND PULL 4  SHOULDER  / ONE THEN NEXT IN TIME
• BOX FAST TWIST AT WAIST  / TURN ON A DIME
• PALMS UP FOREARM FLAT / PULL UP FOR CURL
• FAST NOT POKEY SLOW / MAY FEEL BAD N HURL
• CROSS BANDS N PULL / TWIST WAIST FAST NOW
• BE SURE IT'S DONE RIGHT / EVERYBODY SAYS WOW 
• SWAP BAND OUT N  HOLD / SPIN WAIST DON'T JERK
• TWISTS A FEW / TO FEEL / LUNGS & HEART WORK
• 1ST FOOT ON MIDBAR /  2ND IN LOOP ON FLOOR
• BAND ON THIGH N PULL UP / BURN N HIPS & CORE
• IF LOWER LEG GONE PUT / BAND ON THIGH UP HIGH
• PULL UP WORK N HARD /  HIPS & CORE WON'T LIE
• WOUNDED WARRIORS  / STEP UP WALK THRU HAIL 
• IF PART GONE FIND NEW /  WAY / NEVER QUIT R FAIL
• KNOT HAND TO TOP BAR   FOOT ARCH 4 FLAT BAND
• KNOT ON TOP BAR FORTY FIVE  LOOK MA NO HAND
• MULTI MOVES NO PAUSE  ONE/TWO LEGS ANY TIME
• FOOT 1 & 2 PUSH TO STEP OUT / OR BIKE ON A DIME
• LEGS PUSH TOGETHER / IF HORSE SPRY HOLD A REIN
• BALANCE GYM AT 2 BASE FEET / CONTROL TO GAIN
• TOES IN OR TOES OUT  FEELS GOOD / IT'S A LICK
• TOES OUT FOR SOCCER /  TOES IN SIDE FOOT KICK
• PULL KNEES UP HIGH  / MOVE A STAIR STEPPER
• TIGHT FEEL IN GLUTENS /  LIKE HOT CHILI PEPPER
• KEEP FEET N BAND LOOP / DO SIT UPS FROM CHAIR
• GO SPEEDY FAST / HEART BEATS CAN'T COMPARE
• WORK SORE LEG / DOC'S OK / ON GYM'S TRIANGLE
• WHEN LEG IS BETTER /   AWARD  A GOLD BANGLE
• TOP BACK TENSION ON BAND / BALANCED  2 FEET
• MOVES R HARDER / 

                  NO GYMS WILL REPEAT

• INCLINE MULTI MOVES / DON'T BOTHER TO PAUSE
• RIDE HORSE , BICYCLE  / SAY "JUST BECAUSE"
• WORK ARMS AND LEGS /  TAKE CARE KEEP TIMING 
• STRETCH BANDS OUT  / NO SHUCKING OR JIVING
• NEXT VIDEO GETS A 

                   LOOKER / PICK UP GAME

• GOTA FIND A NEW WAY /  NEED PICKLE BALL FAME
• MORE MOVES TO GO /  WILL NEED SOME TIME
• NEXT VIDEO RAP - /PLAN TO SHOW NEW RYMTH
• I’M RICK SIMPSON / AND I APPROVE THIS MESSAGE