EXERCISES
You may not be familiar with a few of the terminology used
in body building. Along the same line, you should know what certain exercises
are and the best ways to safely perform them. There are all kind of exercises
you can perform-- so many, in fact, space prevents us from listing all of them.
Learning the basics can be a great help.
Dumbbell Bench Press
Sit on the edge of a flat bench with the dumbbells resting
on your knees. In one smooth motion, roll onto your back and bring the
dumbbells up to a position above and slightly outside your shoulders. Your
palms should be facing forwards.
Bend your elbows at a ninety-degree angle with your upper
arms alongside the ground. Press the weights up over your chest in a triangular
motion until they meet above the centre line of your body. As you lift,
concentrate on keeping the weights balanced and under control. Follow the same
path downward.
Standing Military Press
Lock your hips and legs and keep your elbows in slightly
under the bar. Press the bar to arm's length over your head.
Lower the bell to your upper chest or your chin depending on
which is more comfortable for you. This exercise can also be performed with
dumbbells or seated on a weight bench.
Lying Tricep Push
Perch a flat bench holding a curl bar with an overhand grip.
Lie back to ensure that the top of your head is even with the end of the weight
bench. As you are lying back, extend your arms over your head so that the bar
is directly over your eyes. Keep your elbows tight and your upper arms
stationary throughout the exercise.
Slowly lower the bar until it almost touches your forehead.
Press the bar back up in a slow, sweeping arc-like motion.
Side Lateral Dumbbell Raise
Hold a dumbbell in each hand with your palms turned toward
your body. Keep your arms straight and lift the weights out and up to the sides
until they are slightly higher than shoulder level.
Keep your palms turned downward as you lift the dumbbells so
that your shoulders rather than your biceps do the work. Make sure you are
lifting the dumbbells up rather than swinging them up. Don't lean forward while
doing this either or you risk injury to your back.
Preacher Curls
This exercise is best done with a special preacher curl
bench, but you can do this without it with a little modification. Sit at the
end of the weight bench, and place something such as a firm pillow or a few
pillows under your armpits on your lap. Hold the curl bar in your hands with
palms facing upward. Don't hunch over the pillow, sit as straight as you can.
Using a shoulder width grip, grasp the bar in both hands.
Curl the bar upward in an arc.
Bring the bar up to your chin keeping in mind that the
resistance is greatest during the beginning of the lift. Lower the bar slowly
working the muscle on the way down as well. You can also do this with dumbbells
or work one arm at a time.
Seated Dumbbell Curl
Sit at the end of a bench with your feet firmly on the
floor. Keep your back straight and your head up. Start with the dumbbells at
arm's length with your palms facing in. Curl the weight up and twist your wrist
once they pass your thighs. Squeeze your biceps at the top and then slowly
lower the weight.
Do not swing the dumbbells down; lower them as you are
working those muscles! You can do this standing, but the seated position
prevents bad form.
Press the bar to arm's length over your head.
As you are lying back, extend your arms over your head so
that the bar is directly over your eyes. Keep your palms turned downward as you
lift the dumbbells so that your shoulders rather than your biceps do the work.
You can also do this with dumbbells or work one arm at a time.
Start with the dumbbells at arm's length with your palms
facing in.
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