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By Neeraj Mehta,
GFFI
Fitness
Academy
(India)
Description
of Joint action associated & muscle group(s) of each exercise,
key points to perform exercise and the instruction to follow
throughout the exercise:
LOWER BODY
1: Squats:
Joint
motion: hip flexion, hip extension, knee flexion & extension,
ankle dorsi flexion and plantar flexion, hip abduction and hip
adduction, and hip internal and external rotation.
Muscle
groups :Hamstring muscle group-which is composed of the
semimembranosus, semitendinosus and biceps femoris, and the
quadriceps muscle group- which is composed of rectus femoris,
vastus medialis, lateralis, intermedias and also for stability
the trunk muscles.
KEY
POINTS:
·
KEEP YOUR
BACK STRAIGHT AND SLIGHTLY ARCHED.
·
DO NOT
ALLOW YOUR KNEES TO MOVE TOO FAR FORWARD
·
NEVER
BOUNCE OR JERK. CONTROL MOVEMENTS.
·
SQUATS
ARE AN ADVANCED EXERCISE AND PROPER FORM IS ESSENTIAL.
INSTRUCTIONS:
·
STAND
UPRIGHT, FEET HIP-WIDTH APART, HOLDING A BARBELL ACROSS THE
BACK OF YOUR SHOULDERS, PALMS FORWARD.
·
SQUAT
DOWN KEEP YOUR SHINS PERPENDICULAR TO THE FLOOR UNTIL THIGHS
ARE PARALLEL TO THE FLOOR.
·
LOOK
FORWARD AND KEEP YOUR BACK STRAIGHT.
·
SLOWLY
STAND UP TO THE STARTING POSITION.
2:
Medicine ball Squat:
Joint
motion: hip flexion, hip extension, knee flexion & extension,
ankle dorsi flexion and plantar flexion, hip abduction and hip
adduction, and hip internal and external rotation.
Muscle
used-Hamstring muscle group-which is composed of the
semimembranosus, semitendinosus and biceps femoris, and the
quadriceps muscle group- which is composed of rectus femoris,
vastus medialis, lateralis and intermedias and also for
stability the trunk muscles.
Note: By
extending the ball to arms length, engages the abdominal and
lower back muscles.
KEY
POINTS:
·
KEEP YOUR
BACK STRAIGHT AND SLIGHTLY ARCHED
·
DO NOT
ALLOW YOUR KNEES TO MOVE TOO FAR FORWARD
·
NEVER
BOUNCE OR JERK. CONTROL MOVEMENTS.
INSTRUCTIONS:
·
STAND
UPRIGHT, FEET HIP-WIDTH APART, HOLDING A MEDICINE BALL IN THE
HANDS, FRONT OF YOUR BODY.
·
SQUAT
DOWN KEEP YOUR SHINS PERPENDICULAR TO THE FLOOR UNTIL THIGHS
ARE PARALLEL TO THE FLOOR.
·
LOOK
FORWARD AND KEEP YOUR BACK STRAIGHT.
·
SLOWLY
STAND UP TO THE STARTING POSITION.
3.
Medicine Ball Reverse Lunges:
A great
exercise for the lower body. Adding the medicine ball
increases the load on the muscles of the legs, and glutes,
while it improves balance and coordination of the client.
You can
create more of sport specific movement by adding torso turns
(twists) while performing the reverse lunge. This movement
involves external & internal oblique muscles.
KEY
POINTS:
·
KEEP YOUR
FRONT FOOT FORWARD ENOUGH SO THAT YOUR FRONT KNEE DOES NOT
MOVE FURTHER FORWARD THAN YOUR FRONT FOOT.
·
LUNGE ARE
AN ADVANCE EXERCISE AND PROPER FORM IS ESSENTIAL.
INSTRUCTIONS:
·
STAND
WITH YOUR LEFT FOOT 12 INCHES, AND YOUR RIGHT FOOT BACK ABOUT
12 INCHES.
·
HOLD A
MEDICINE BALL IN YOUR HANDS, AT THE WAIST FOR BEGINNERS, OR AT
ARMS LENGTH FOR THE MORE ADVANCED CLIENT.
·
WITH YOUR
BODY REMAINING STRAIGHT, SLOWLY LOWER YOURSELF UNTIL YOUR LEFT
THIGH IS PARALLEL TO THE FLOOR. THE HEEL OF YOUR RIGHT FOOT
WILL RAISE, BUT YOUR FOOT SHOULD NOT MOVE.
·
SLOWLY
RAISE YOURSELF TO THE STARTING POSITION.
·
REPEAT
WITH THE OTHER LEG.
4.
Leg Press:
Muscles
used- gluteals , hamstring and quadriceps. Individual with
pain problem may find this machine agreeable because of the
support it provides for the back.
KEY
POINTS:
·
KEEP YOUR
BACK FLAT AGAINST THE MACHINE’S PADS AT ALL TIMES.
·
YOUR TOES
SHOULD BE POINT UP AND REMAIN IN ALIGNMENT WITH YOUR KNEES.
·
MAINTAIN
SLOW CONTROLLED MOVEMENTS AT ALL TIMES.
INSTRUCTIONS:
·
LIE ON
YOUR BACK ON THE MACHINE WITH YOUR FEET FIRMLY ON THE
PLATFORM.
·
GRASP THE
HAND HOLD ON EITHER SIDE OF YOUR GRIP.
·
SLOWLY
EXTEND YOUR LEGS PUSHING THE SLID UPWARD-DO NOT LOCK YOUR
KNEES.
·
SLOWLY
RETURN TO THE STARTING POSITION.
5.
Lying Leg Curls:
Targeting
and isolating the hamstring muscle group. In this, check to
make sure that the knees are not hype extended when in the
starting position- this will create an enormous amount of
stress and pressure load on the knee joint. It is important to
maintain tension on the hamstring throughout the movement,
avoiding relaxing the muscle fully.
KEY
POINTS:
·
DO NOT
LOCK YOUR KNEES WHEN LOWERING YOUR LEGS.
·
YOUR HIPS
SHOULD MAINTAIN CONTACT WITH THE BENCH THE ENTIRE TIME.
·
DO NOT
JERK OR MAKE SUDDEN MOVEMENTS.
INSTRUCTIONS:
·
LIE FACE
DOWN ON THE MACHINE AND PLACE THE BACK OF YOUR HEELS UNDER THE
ROLLER PADS.
·
GRASP THE
HAND HOLDS UNDER THE FRONT OF THE BENCH.
·
SLOWLY
CURL YOUR HEELS TOWARDS YOUR BUTTOCKS, UNTIL THE PAD ALMOST
TOUCHES YOUR BUTTOCKS.
·
SLOWLY
RETURN TO THE STARTING POSITION.
6.
Leg Extension- seated:
This
exercise has been considered contraindicated by some medical
professionals due to the amount of stress placed on the knee
joint. Therefore, depending on what your goals and limitations
may be this exercise may or may not have a place in your
exercise program. Suggestion for this in the exercise program,
is that you may want to consider placing it at the end of your
leg workout after the legs have been pre-fatigued, allowing
for the use of lighter weight.
The seated leg extension is a single joint
exercise that targets the quadriceps muscle group of the upper
leg.
KEY
POINTS:
·
KEEP YOUR
BACK STRAIGHT AT ALL TIMES.
·
MAKE SLOW
CONTROLLED MOVEMENTS.
INSTRUCTIONS:
·
SIT AT
THE MACHINE AND PLACE YOUR ANKLES BEING THE ROLLER PAD.
·
GRASP THE
HANDLES ON EACH SIDE OF THE SEAT FOR SUPPORT.
·
KEEP YOUR
BACK STRAIGHT AGAINST THE PAD.
·
SLOWLY
RAISE YOUR LEGS AWAY FROM THE MACHINE UNTIL YOUR KNEES ARE
EXTENDED, BUT NOT LOCKED.
·
SLOWLY
RETURN TO THE STARTING POSITION.
7.
Dumbbell Reverse Lunge:
Reverse
lunges are a total exercise for the gluteals, hamstring and
quadriceps, yet does not place the load and stress on the
knees. The reverse lunge lower the stress on the knee by
keeping most of the weight on the lead leg, instead of
transferring the weight to the trail leg. Be sure to maintain
good pelvic stabilization during this exercise.
KEY
POINTS:
·
KEEP YOUR
FRONT FOOT FORWARD ENOUGH SO THAT YOUR FRONT KNEE DOES NOT
MOVE FURTHER FORWARD THAN YOUR FRONT FOOT.
·
LUNGES
ARE AN ADVANCE EXERCISE AND PROPER FORM IS ESSENTIAL.
INSTRUCTIONS:
·
STAND
WITH YOUR LEFT FOOT 12 INCHES, AND YOUR RIGHT FOOT BACK ABOUT
12 INCHES.
·
HOLD A
DUMBBELL IN EACH HAND WITH YOUR ARM FULLY EXTENDED AT YOUR
SIDES, PALMS IN.
·
WITH YOUR
BODY REMAINING STRAIGHT, SLOWLY LOWER YOURSELF UNTIL YOUR LEFT
THIGH IS PARALLEL TO THE FLOOR. THE HEEL OF YOUR RIGHT FOOT
WILL RAISE, BUT YOUR FOOT SHOULD NOT MOVE.
·
SLOWLY
RAISE YOURSELF TO THE STARTING POSITION. REPEAT WITH THE OTHER
LEG
8.
Standing Calf Raises:
Calf
raises/heel raise target the gastrocnemius- the most
superficial of the lower leg muscle. Try not to lower the heel
past the ball of the foot, as this will create over
lengthening and stress on the Achilles tendon.
KEY
POINTS:
·
KEEP YOUR
BACK STRAIGHT THROUGHOUT THIS EXERCISE.
·
MOVE IN
SLOW CONTROLLED MOVEMENTS.
INSTRUCTIONS:
·
STAND UP
TO THE MACHINE AND PLACE THE SHOULDER PADS ABOVE YOUR
SHOULDERS.
·
GRASP THE
HAND HOLDS AND PLACE YOUR TOES ON THE FOOT PLATE, SHOULDER
WIDTH APART.
·
SLOWLY
RAISE YOUR HEELS UPWARD ONTO YOUR TOES.
·
SLOWLY
LOWER YOUR HEELS TO THE STARTING POSITION.
9.
Deadlift:
The deadlift
are one of the most common movements the human body performs,
in addition to squatting and walking. When performed correctly
deadlift are a great exercise for core stabilizers and the
lower body. The major muscle involved in this exercise are the
Gluteus Maximus, quadriceps and hamstring muscle group. To a
lesser degree : the muscles of the trunk, the abdominals and
lower back.
KEY
POINTS:
·
KEEP YOUR
BACK STRAIGHT AS YOU STAND UP.LIFT WITH YOUR LEGS AND BACK.
·
DON NOT
JERK –ALWAYS USE SLOW, CONTROLLED LIFTING MOVEMENTS.
·
THIS IS
AN ADVANCE EXERCISE. START WITH LIGHT WEIGHT UNTIL YOU MASTER
THE PROPER TECHNIQUE.
INSTRUCTIONS:
·
STAND
WITH THE BARBELL ON THE FLOOR IN FRONT OF YOU, FEET
SHOULDER-WIDTH APART.
·
BEND DOWN
AND GRASP THE BAR, PALMS DOWN, JUST OUTSIDE OF YOUR KNEES.
·
KEEP YOUR
KNEES BENT, BACK STRAIGHT , AND HEAD UP AT ALL TIMES.
·
STAND UP
USING YOUR LEGS AND BACK UNTIL YOUR LEGS AND BACK ARE
STRAIGHT.
·
SLOWLY
RETURN TO THE STARTING POSITION KEEPING YOUR BACK STRAIGHT.
UPPER
BODY
10.
Dumbbell Fly:
Targets the
pectoralis major and anterior deltoids muscles. Suggestion for
this exercise is use a slightly incline bench to protect
rotator cuff from added stress.
Be sure not
to rotate the shoulders, wrists and weights. Any type of
rotation, whether it be internal or external, with weight away
from the body, can cause unneeded stress to the shoulders.
KEY
POINTS:
·
DO NOT
LET YOUR HANDS TURN ALWAYS FROM FACING EACH OTHER.
·
KEEP YOUR
ELBOW SLIGHTLY BENT.
·
DO NOT
BANG THE WEIGHTS.
·
LOWER THE
WEIGHTS IN A SLOW, CONTROLLED MANNER.
INSTRUCTIONS:
·
LIE ON
YOUR BACK ON A BENCH WITH YOUR LEGS SLIGHTLY PARTED AND FEET
ON THE FLOOR.
·
HOLD A
DUMBBELL IN EACH HAND ABOVE YOUR CHEST, NEARLY TOUCHING ,
PALMS INWARDS.
·
YOUR ARMS
SHOULD BE EXTENDED AND SLIGHTLY BENT.
·
SLOWLY
LOWER THE DUMBBELLS OUT AND AWAY FROM EACH OTHER, UNTIL THEY
ARE AT CHEST LEVEL.
·
KEEP YOUR
ELBOWS BENT AND WRISTS STRAIGHT.
·
SLOWLY
RAISE BACK UP TO THE STARTING POSITION.
11.
Cable Cross-over:
A single joint exercise designed to
target the pectoralis major. This exercise may be performed
standing or on a flat of incline bench. Avoid the external
rotation at the shoulder joint when the weight is away from
the body
KEY
POINTS:
·
FLEX
FORWARD SLIGHTLY AT THE HIPS.
·
KEEP
NEUTRAL ALIGNMENT THROUGHOUT.
·
THE SPINE
AND KNEES RELAXED.
INSTRUCTIONS:
·
GRASP A
HANDLE IN EACH HAND AND STAND IN FRONT OF THE PULLEYS,
CENTERED BETWEEN THE CABLE SYSTEM.
·
BEGIN
WITH THE ARM STRAIGHT, NOT LOCKED.
·
CONTRACT
THE CHEST AND PULL THE ARMS SLOWLY OUT IN FRONT AND HOLD.
·
AVOID
EXTERNAL ROTATION AT THE SHOULDER JOINT WHEN THE WEIGHT IS
AWAY FROM THE BODY.
12.
Bench Press- barbell:
One of the
standard exercise that have been used to build overall upper
body strength ( pectoralis, anterior and medial deltoids and
triceps). In the movement the fists should not beyond the mid
axially position, fist too deep can cause added stress on the
shoulder joint.
KEY
POINTS:
·
DO NOT
ARCH YOUR BACK OR BOUNCE THE BAR OFF YOUR CHEST.
·
LET THE
BAR DOWN IN A SLOW CONTROLLED MANNER.
·
IT IS
RECOMMENDED TO HAVE A SPOTTER TO ASSIST IN THIS EXERCISE FOR
SAFETY.
INSTRUCTIONS:
·
LIE ON A
BENCH PRESS WITH YOUR LEGS SLIGHTLY APART AND YOUR FEET ON THE
FLOOR.
·
GRIP THE
BARBELL WITH PALMS FACING UP AND 12-16 INCHES WIDER THAN YOUR
SHOULDERS.
·
LIFT THE
BARBELL OFF THE RACK TO THE STARTING POSITION (ABOVE YOUR
FACE), YOUR ARMS FULLY EXTENDED.
·
SLOWLY
LOWER THE BARBELL UNTIL IT TOUCHES YOUR CHEST, ELBOWS POINTING
OUT.
·
SLOWLY
PRESS (RAISE) THE BARBELL TO THE STARTING POSITION.
13.
Dumbbell Pullovers:
Pullovers can be performed lying
perpendicular across a flat bench. This exercise requires more
strength and balance and should be used with caution. Muscles
involved in performing the pullover include: the latissimus
dorsi, middle trapezius, rhomboids, terres major, terres
minor, posterior deltoid, and serratus anterior.
KEY
POINTS:
·
DO NOT
USE TOO MUCH WEIGHT, THE PULLOVER PART IS MORE DIFFICULT.
·
LET THE
DUMBBELL DOWN IN A SLOW CONTROLLED MANNER.
·
DO NOT
BOUNCE WHEN ABOVE YOUR HEAD.
·
PAUSE
BRIEFLY WHEN CHANGING DIRECTION OF MOTION.
INSTRUCTIONS:
·
LIE ON A
BENCH ON YOUR UPPER-BACK, YOUR LEGS SLIGHTLY APART AND YOUR
FEET ON THE FLOOR.
·
GRIP THE
DUMBBELL WITH PALMS FACING UP.
·
LIFT THE
DUMBBELL TO THE STARTING POSITION (ABOVE YOUR FACE) , ARMS
FULLY EXTENDED.
·
SLOWLY
LOWER THE DUMBBELL UNTIL IT TOUCHES YOUR CHEST, ELBOW POINTING
OUT.
·
SLOWLY
PRESS (RAISE) , THE DUMBBELL TO THE STARTING POSITION.
·
KEEPING
YOUR ARMS STRAIGHT, LOWER THE DUMBBELL ABOVE YOUR HEAD AS FAR
AS IS COMFORTABLE.
·
SLOWLY
RETURN TO THE STARTING POSITION.
14.
Lat Pulldown:
Muscles involved in this exercise
are the latissimus dorsi, rhomboids, posterior deltoid, teres
major, biceps brachii, middle & lower trapezius and levator
scapulae. One misconception with regards to handgrip is that
wider the grip the greater the back development. However, a
wide grip outside the natural strength curve will limit your
full range of motion. Greater back development comes from
increasing the resistance as well as good genetics.
Contraindication: Unsafe movements that may
increase the risk of injury would be pulling down behind the
head. It varies person to person.
KEY
POINTS:
·
YOUR
UPPER BODY SHOULD REMAIN STEADY THROUGHOUT THE EXERCISE.
·
DO NOT
SWING YOUR UPPER BODY TO HELP PULL MORE WEIGHT.
·
MAKE SLOW
CONTROLLED MOVEMENTS.
INSTRUCTIONS:
·
SIT AT
THE MACHINE WITH FEET FLAT ON THE FLOOR.
·
GRASP THE
HANDLES WITH BOTH HANDS, SHOULDER WIDTH APART.
·
YOUR
UPPER THIGHS SHOULD BE PLACED UNDER THE PADS TO PREVENT
BOUNCING UP AND DOWN DURING THE EXERCISE.
·
SLOWLY
PULL THE BAR DOWN TOWARD THE UPPER PORTION OF YOUR CHEST.
·
SLOWLY
RAISE THE BAR TO THE STARTING POSITION WITHOUT LOCKING ELBOWS.
15.
One arm Dumbbell Rows:
This exercise is excellent for the
entire upper and middle back. The muscles worked include the
latissimus dorsi, teres major, rhomboids, mid trapezius,
posterior deltoid and biceps. The erector spinae and
abdominals assist with stabilization.
Contraindication: swing the dumbbell in front
of body, locking the knees of the support leg or performing
fast movements that can create increased risk of injury.
KEY
POINTS:
·
DO NOT
LET YOUR BACK ARCH OR MOVE UP AND DOWN.
·
KEEP BACK
STRAIGHT AND PARALLEL TO FLOOR.
·
RAISE THE
WEIGHT UP AND DOWN IN A SLOW CONTROLLED MANNER.
INSTRUCTIONS:
·
STAND
WITH A BENCH TO YOUR LEFT SIDE AND REST YOUR LEFT KNEE AND
HAND ON THE BENCH FOR SUPPORT, RIGHT FOOT FIRMLY ON THE FLOOR.
·
HOLD A
DUMBBELL IN YOUR RIGHT HAND, PALM IN , WHILE YOUR ARM HANGS
DOWN RELAXED BACK STRAIGHT , EYES DOWN.
·
PULL THE
WEIGHT UP AND IN TO YOUR LOWER CHEST. YOUR RIGHT ELBOW WILL
POINT UP AS LIFT.
·
SLOWLY
RETURN TO THE STARTING POSITION.
·
REPEAT
WITH THE LEFT SIDE.
16.
Log Pulley Rows:
Muscles involved in this exercise
are the latissimus dorsi, rhomboids, posterior deltoid, teres
major, terres minor, biceps brachii, middle trapezius. To a
lesser degree: erector spinae and abdominals.
Contraindication: Excessive forward flexion or
rounding of the lower back. Excessive extension places
unnecessary load on the lumber spine. Proper positioning :
neutral spinal alignment with abdominals contracted.
KEY
POINTS:
·
KEEP YOUR
BACK AND NECK STRAIGHT AND STATIONARY.
·
MAKE SLOW
CONTROLLED MOVEMENTS.
·
SIT SUCH
THAT YOUR KNEES ARE SLIGHTLY BENT.
INSTRUCTIONS:
·
SIT ON
THE MACHINE WITH YOUR BACK STRAIGHT AND FOOT FLAT AGAINST THE
PLATFORM.
·
GRASP THE
MACHINE’S HANDLE WITH BOTH HANDS, ARMS EXTENDED AT SHOULDER
LEVEL.
·
SLOWLY
PULL THE HANDLE TOWARDS YOUR CHEST WITHOUT MOVING YOUR UPPER
BODY.
·
SLOWLY
RETURN THE HANDLE TO THE STARTING POSITION.
17.
Triceps Extension:
Designed to isolate the triceps
muscle group, while improving the strength of the core
stabilizers.
KEY
POINTS:
·
USE SLOW
CONTROLLED MOTION UP AND DOWN.
·
CONSTERNATES ON USING YOUR TRICEPS.
·
USE THE
FULL
RANGE OF MOTION.
INSTRUCTIONS:
·
BEGIN
YOUR KNEES UNLOCKED, ABDOMINALS CONTRACTED.
·
A NEUTRAL
ALIGNMENT THROUGH THE SPINE.
·
ELBOWS
SHOULD BE AT YOUR SIDE, AND INLINE WITH YOUR SHOULDERS.
·
EXTEND
YOUR ARMS UNTIL THE BAR TOUCHES THE TOPS OF YOUR QUADRICEPS.
·
SLOWLY
RETURN THE BAR TO THE STARTING POSITION.
18.
Triceps Dumbbell Kickback:
Position is same as one arm
dumbbell rows. Isolate the triceps muscle group.
KEY
POINTS:
·
YOUR
ELBOW SHOULD BE AT A FIXED POSITION AT ALL TIMES.
·
DO NOT
LEAN, SWAY, OR ARCH YOUR BACK.
·
USE
LIGHTER WEIGHT AND MAINTAIN PROPER FORM.
INSTRUCTIONS:
·
STAND
WITH A BENCH TO YOUR LEFT.
·
REST YOUR
LEFT KNEE AND HAND ON THE BENCH FOR SUPPORT, YOUR RIGHT FOOT
ON THE FLOOR.
·
HOLD A
DUMBBELL IN YOUR RIGHT HAND, PALM IN, ELBOW CLOSE TO YOUR
BODY.
·
BENT OVER
SO YOUR BACK AND UPPER RIGHT ARM ARE PARALLEL TO THE FLOOR,
ELBOW BENT, HAND DOWN.
·
EXTEND
THE DUMBBELL BACK AND UP UNTIL YOUR ARM IS FULLY EXTENDED.
·
KEEP YOUR
ELBOW STATIONARY AND CLOSE TO YOUR BODY.
·
HOLD
MOMENTARILY, THEN SLOWLY RETURN TO THE STARTING POSITION.
·
REPEAT
FOR THE OTHER ARM.
19.
Standing Dumbbell curls
To isolate the biceps brachii,
brachialis and brachioradiais the biceps curls would be the
best choice.
Standing with feet slightly apart, knees
relaxed and trunk muscles contracted align your arms under the
shoulder. Palms up, contract the arms, flex the elbow and pull
the hands firmly toward the upper portion of the arm. Hold the
up position and then slowly return back to the starting
position.
Keep in mind that the portion of the biceps
that is targeted depends on the position of the forearm. When
the forearm is supinated the biceps brachii is most active,
when the forearm is neutral or pronated the brachials and
brachioradialis are more active.
KEY
POINTS:
·
DO NOT
MOVE YOUR BODY IN AN ATTEMPT TO COMPLETE THE CURL.
·
DO NOT
LET YOUR ELBOWS LEAVE YOUR SIDES.
·
LET THE
DUMBBELLS DOWN IN A SLOW, CONTROLLED MANNER.
·
KEEP YOUR
WRISTS STRAIGHT AND ELBOWS AT YOUR SIDE AT ALL TIMES.
INSTRUCTIONS:
STANDING
INSTRUCTIONS:
·
STAND
WITH BACK STRAIGHT, KNEE UNLOCKED, FEET HIP WIDTH APART.
·
GRIP EACH
DUMBBELL WITH AN UNDERHAND GRIP, PALMS FORWARD.
·
YOUR ARM
SHOULD BE DOWN AND THE DUMBBELLS ON YOUR UPPER THIGHS.
·
KEEP YOUR
ELBOW CLOSE TO YOUR BODY, CURL THE DUMBBELLS UP TO YOUR CHEST.
·
HOLD
MOMENTARILY.
·
SLOWLY
LOWER THE DUMBBELLS TO THE STARTING POSITION.
SETTING
INSTRUCTIONS:
·
SIT AT A
BACK REST BENCH/CHAIR WITH STRAIGHT BACK, KNEE UNLOCKED, FEET
HIP WIDTH APART.
·
GRIP EACH
DUMBBELL WITH AN UNDERHAND GRIP, PALMS FORWARD.
·
YOUR ARM
SHOULD BE DOWN AND THE DUMBBELLS ON YOUR BOTH SIDES.
·
KEEP YOUR
ELBOW CLOSE TO YOUR BODY, CURL THE DUMBBELLS UP TO YOUR CHEST.
·
HOLD
MOMENTARILY.
·
SLOWLY
LOWER THE DUMBBELLS TO THE STARTING POSITION.
20. Dumbbell Shoulder Press:
To isolate the muscle group of
deltoids, this is the basic exercise. It is important to
maintain wrist in a neutral position. Without involving the
triceps the “deltoid press” may be employed.
Contraindication: Include lock out at the elbow
joint and moving quickly.
KEY
POINTS:
·
BACK
SUPPORT IS SUGGESTED FOR HEAVIER WEIGHT.
·
KEEP YOUR
TORSO STRAIGHT.
·
LOWER THE
WEIGHT ALTERNATELY WITH BOTH THE HANDS, IN A SLOW, CONTROLLED
MANNER.
·
NEVER
BOUNCE THE WEIGHT.
INSTRUCTIONS:
·
SIT ON A
BENCH WITH BACK STRAIGHT OR BACK SUPPORT, FEET SLIGHTLY WIDER
THAN SHOULDER-WIDTH.
·
HOLD A
DUMBBELL IN EACH HAND NEXT TO YOUR SHOULDERS, PALM FORWARD,
AND ELBOW POINTING DOWN.
·
KEEP
SHOULDERS BACK, CHEST OUT, AND PALMS FORWARD.
·
LIFT THE
DUMBBELLS ABOVE ALTERNATELY WITH BOTH THE HANDS, ABOVE YOUR
HAD UNTIL YOUR ARMS ARE FULLY EXTENDED.
·
SLOWLY
LOWER THE DUMBBELLS TO THE STARTING POSITION.
21.
Side Lateral Raises:
Isolate the deltoid muscle group.
Contraindication: Include internally rotating
hand with palm toward the floor and the more exaggerated thumb
down pinky toward the ceiling, as this can lead to injury of
the rotator cuff.
The following exercise assist in strengthening
the muscles known as the rotator cuff. They include the
supraspinatus, infraspinatus, terries minor and subscapularies.
By increasing the range of motion and strength of this
musculature you will reduce the chance of injury, improve
range of motion, increase strength to the shoulder, improve
the stability of the shoulder joint.
KEY
POINTS:
·
USE
LIGHTER WEIGHT FOR THIS EXERCISE TO MAINTAIN PROPER FORM.
·
DO NOT
SWING THE WEIGHT, MOVE IN A SLOW, CONTROLLED MANNER.
INSTRUCTIONS:
·
SIT ON A
BENCH WITH FEET AT HIP WIDTH, ARMS AT SIDES, HOLDING THE
DUMBBELL IN EACH HAND, PALMS IN AND ELBOW SLIGHTLY BENT.
· | 