Hello! Dr Joe of The2020forum.com
So you recall that just over a year ago
I did a video on the nitric oxide dump exercise routine. That video has gone on to do very well and it has helped
thousands of people from all over the world
Control their blood pressure. So this year I thought I'd take things up a notch
Just one notch. So what we're going to be doing today is my version of
advanced nitric oxide dump exercise routine
Now what is nitric oxide? Well in case you know familiar with it
Nitric oxide is actually a molecule that is stored within the lining of our blood vessel walls
now what this exercise does is; it triggers release of the nitric oxide from the lining of the blood vessel wall (what you call the
endothelium) and
Once the nitric oxide gets into circulation it goes to work and it relaxes
Blood vessel walls and once the blood vessel walls are relaxed, what happens next? Well that lowers our blood pressure
So that's one benefit of the nitric oxide, but it does other things for instance is actually very good for a brain health and
Is also very good for our general overall health. So it's a good idea to actually do this exercise and
Get nitric oxide going in your circulation. So what is my version of the advanced nitric oxide dump exercise routine
Well, let me just show them to you. Well three of the exercises
are gonna involve
Weights, okay. So what I've got here is a 2 kg weight, which is about 4 lbs
4 lbs 4 oz to be precise and
3 of the exercises involve the weight. This Squat does not involve the weight. So of course, there's the squat, okay
And to do this squat make sure your legs are spread out, up to shoulder width
okay, and then the next move for the exercise is; we're going to
Hold the weights on. Arms out
That's one move. Okay
So this is the circular arm swing. This time around a little bit different from the other one
and then the next thing is going to be the static forward match with
The weights, okay
20 reps of that as well and then shoulder press. That's the 4th exercise. And we're going to be doing 20 reps of those exercises
3 Sets. So, let's get started
And that's it you know, that's the routine there for you
It takes about 5 minutes. It's very time-efficient
And you should be aiming to do this about twice a day. Do it in the morning before you go to work and then when
You come back in evening, have another go at it. Now. Let me just demonstrate the exercises again for you for better understanding
I'm gonna show you the side view
So 3 of the exercises involve using the weight. The squat, you don't need to weight for that
So you do the squats legs spread out. Okay you go
Twenty of those and then you pick up the weights
And their arms at shoulder level
Meet at the front and then back
Meet at the front. 20 reps of this as well and then Static forward march. The arms should be in front of you
Not on the side. Okay, so
one
two, three
Okay, 20 of that and then of course you got the shoulder press
One, two, three. Twenty of that as well
Now this exercise really has the potential to help you control your blood pressure and I want you to take it seriously
now
If you want to get your hands on any of these
Dumbbells, I'm gonna leave links just below the video
These are 2 kg ones and you should be able to work your way up to 3 kg to 4 kg
Now another thing that you say is; if you're not very fit, please do not start off with 20 reps
Just do 5 reps. Do that for about 2 weeks
And as you get fitter that you move that to 10 reps and then of course then 15
So, please do not rush it because it is an exercise that will challenge your cardiovascular systems. Trust me!
It will challenge your cardiovascular system. Now. If you enjoyed this video as usual, please give this video a thumbs up
Please like the video. And also, please share this video with your friends, family and colleagues
Like I said, I'm gonna leave links to dumbbells. You want to get yourself dumbbells. I'm gonna leave links just below the video
If you haven't joined us yet at the Wellness forum the2020forum.com
Please join us there because that is the place where we discuss high blood pressure and other wellness issues
Now if you got any comments any question, please leave them down below as usual. I think that's about it. Until next time
This is Dr Joe signing out