Tri-Dynamics™
The World’s
First One Page Book & World’s Best Exercise Program
Published by Allan J. Sweeney at Smashwords
Copyright 2011 © Allan J. Sweeney, All Rights Reserved
License Notes
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About the author.
Allan’s university writing course gained class merits for poems, fiction, and non-fiction writings. Lectures include in Australia, Denmark, Dubai, Greece, Japan, Malaysia, Mexico, Singapore, UK and USA; to medical, academic and government bodies; and on TV/radio.
About One Page Coffee Break Books.
We aim to offer effective help, in less reading time. Quality knowledge is condensed, with no padding or ‘waffle’ – golden nuggets to help you and your friends, for the rest of your lives..
‘How to Cure…’ eBook series is not a con, scam or anti orthodox medicine. If an illness not helped adequately by orthodox medicine seems dodgy, Allan J. Sweeney exposed these failures of medicine and through general investigations suggests new ways forwards. Academic research and case study analysis allay fears of skepticism and the paranormal. When a person isn’t helped by a medical dr Allan J. Sweeney suggests ways to alleviate suffering and improve quality of life.
Other titles by Allan J. Sweeney on www.allansweeney.com include
1
– The
Ultimate Students and Teachers Reiki 1 Manual
- 500 pages.
2 – Angels
on Earth
- Learn of soul path, love, and if you’re an angel-to-be.
3 –
Get
Rich Happily
- Easy lessons to Get Rich Happily.
4 – Poems
to Make you Laugh, Cry and Think - Life’s a Load of Bananas.
5
– The
Cosmic Corporation
- (Fiction) Human Michael studies to be a Saint.
My Blog:
allansweeney.com/blog.html
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Thank
you for reading this eBook, which is intended to help improve lives.
Your unconditional love is respected and reciprocated.
Please try
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Help everyone, young or old, of all fitness levels.
Practice wisdom – enjoy benefits!
TRI-DYNAMICS – 10 STEPS TO FITNESS IN 3 MINUTES A DAY™
Allan J. Sweeney developed Tri-Dynamics as pre-skiing exercises in the 1980s and since taught them globally. Please read and re-read this page thoroughly, and get your doctor’s OK before use. Your goal is to exercise gently and build up stamina over time. Do Tri-Dynamics for 3 mins daily in your coffee break, then develop speed, time and intensity. Then tell friends how easy and effective it is!
BENEFITS – include overall health, posture, fitness, agility, power, flexibility, energy, weight, calm, stamina, muscles, strength, well-being, relaxation, sleep, peace and quality of life. Look and feel better! Note any benefits, and improvements in any muscle groups, in a “6-month Progress Diary”.
INTRODUCTION – Most people only use about 60 of their 650 muscles daily. Stagnant energy in unexercised muscles causes health problems. Tri-Dynamics exercises legs, then body, then arms, from lower to upper – breathe deeply and yawn if needed, to release stagnant energy. Helps old or young, sick or athletic. Tri-Dynamics exercises more muscles than if you cycle or run, and with less stress or worn joints. To be safe, if a muscle group feels weak, difficult or hurts, bounce slower, gentler or not at all in that position. Alternatives like yoga take hours. This is fast, gentle and effective.
LEGS – Note in Progress Diary which muscle groups you feel during each foot position exercises
1.
a. Stand with feet parallel, shoulder width apart, pointing toes
precisely forwards
b. Hold onto something. Bend knees slightly.
Straighten them. Bounce for 15 seconds. If anything feels too weak,
hurts, or is difficult, go slower, gentler or not at all in that
position.
2. Stand, heels together, point toes 180 degrees to right and left. Then as 1b for 15 seconds.
3. Stand with feet facing in, pointing toes towards each other. Then as 1b for 15 seconds.
BODY – Note in Progress Diary which muscle groups you feel for each body position exercises
4.
a. Lay carefully on floor, flat on back. Be aware. If neck strains,
put hands behind head; if lower back strains, put cushion under lower
back for support, etc. Don’t lift entire back.
b. Tense
stomach. Lift head and upper back slightly off floor. Relax down.
Repeat for 15 secs.
5. As 4a. Then by tensing stomach, lift left shoulder and left upper back slightly off the floor, and move it 45 degrees towards the right thigh, then back to the floor. Repeat for 15 seconds.
6. As 4a. Then by tensing stomach, lift right shoulder and right upper back slightly off the floor, and move it 45 degrees towards the left thigh, then back to the floor. Repeat for 15 seconds.
ARMS – Note in Progress Diary which muscle groups you feel for each hand position exercises
7.
a. Turn onto knees. Place hands on floor under shoulders. If anything
hurts, go gentler or stop.
b. Point fingers forwards. Bend elbows
a bit. Bounce upper body up and down for 15 seconds
8.
As 7a. Then point fingers of left and right hands outwards so wrists
face each other.
Bend elbows slightly. Bounce upper body up and
down for 15 seconds
9.
As 7a. Then point fingers of left and right hands inwards towards
each other.
Bend elbows slightly. Bounce upper body up and down
for 15 seconds
STAMINA BUILDING – bear in mind the less exercised you are, the less steps you start with.
10. Run on the spot slowly and gently for 45 seconds, raising feet minimally if unfit.
THAT’S IT! – Most muscles in your body exercised in 3 minutes in your coffee break!
PROGRESSIVE BUILDING OF EXTRA
STRENGTH, STAMINA, AND FITNESS
Progress
sensibly. Sick people/beginners/children/elderly progress slowly.
Athletes progress faster.
11.
Build extra strength.
When one
of the exercises feels easy, for that exercise in
Month 1 add
extra bounces /steps in 15 secs. Month
2 add more vigour.
Month 3
add extra
time
12.
Build extra stamina.
When running on the spot feels easy,
Month
1 increase speed;
Month 2
increase height of steps; Month
3 increase time
allowed.
13. Build extra fitness. After 3 months or as needed, slowly increase 11. and 12. to find optimum fitness levels. Increase all exercises slowly to find your strength, stamina and fitness needs.
TELL YOUR FRIENDS
about the best 3-minute exercise program in the world
NB
This should print as One Page, A4. Thank
you for reading this One Page Coffee Break Book.
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