It's a month past New Year's-how are you doing with your resolutions? This is the first of a three-part series to help you follow through on your fitness goals.
It’s a month past New Year’s–how are you doing with your resolutions? This is the first of a three-part series to help you follow through on your fitness goals. It will cover strength exercises to shape, tone and rejuvenate every square inch of your body! It’s based on the latest scientific evidence and designed for safety, simplicity and your busy schedule. Do it with a partner and ask a qualified trainer if you feel you need assistance.
A 15-minute jog will get the blood flowing and the joints oiled. The next step is four minutes of articulation to work on fine motor control of your "core stabilizers"–the deep back and abdominal muscles.
Try this classic: lay on your back with your knees bent. Imagine you have a ball inside your body. Roll it up your spine and press one vertebra at time into the floor. If you place your hands on your belly, you’ll be able to keep track of the "ball" from the base of your spine to the base of the neck. Don’t miss a spot!
The exercises are numbered in pairs. For each pair, do the first exercise for 10-12 repetitions (reps), followed by the second for the same number of reps. Doing two exercises back to back is called a superset. Now, add two to five kilograms to the load and do another superset (do the pair again) but this time for a set of eight to 10 repetitions. Do shoulders on one day, arms the next and no more than once a week for either.
Before you touch that weight–articulate! This means going through the motions of the exercise without any resistance. Concentrate on breathing naturally with the motion and abdominal control.
If you are a novice, do the first two pairs only. If you want a challenge, do all three pairs.
Your gym doubtless has a chart which illustrates various stretches for arms and shoulders. Pick one in which you luxuriate and–that’s right–articulate! When you’ve stretched your shoulder as far as you can (called being "at the extremity"), roll the shoulder in circular fashion. At the extremity of a biceps or triceps stretch, twist the wrist. See you next time with great ways to get your legs and back in shape.
Dumb-Bell Curls: Stand with legs shoulder-width apart. Hold a weight in each hand, arms loose at your sides and slightly bent. Curl one arm up fast. As you bring it down slowly, curl the opposite arm. Stand with tummy firm!
Single Cable Triceps Pull: Stand with left leg forward. In the starting position your elbow stays glued to your ribs. With your right arm, pull the weight down and back as far as you can. Slowly return to starting position. Repeat for left arm.
Preacher Curls: Use the Swiss ball as shown or a preacher bench-make sure you feel your elbow is properly supported. Extend your arm to 175º. Raise and lower the barbell.
Kickbacks: Kneel as shown. Don’t let your elbow move from your ribs. Straighten your arm back towards your hips. Return slowly to starting position. Your torso stays firmly parallel to floor.
Overhead Biceps Curl: Use a bench as shown-a Swiss ball will also do. Pull the cable behind your head. Return to starting position
Overhead Triceps Curl: As above, but now face the other direction and pull forward.
Lying Dumb-bell Raise: Lie as shown. Lift the dumb-bell from the floor until the weight is at the same level as your elbow. Return to the starting position, but don’t touch the floor. To help keep your tummy firm, try it on a Swiss ball.
Front "L" Raise: Lean your elbow on a comfortable surface, about shoulder height and make an "L" with your arm. Tip the "L" over and stand it up again. To help keep your tummy firm, try it on a Swiss ball.
External Rotation, Top to Bottom
Stand at a 95 degree angle to the weights. Brace your legs and bend your knees. Pull the cable diagonally across your body and down to hip level. Return to starting position.
Seated Row to Neck
Sit as shown and roll your shoulders as you pull the cable up to your chest. Make a big circle with your shoulders–and no leaning back!
Scott’s Dumbell Press
Sit and hold the dumbells as as shown. Keep your elbows bent as close to 90º as you can as you lift the weights above and behind your head. Lower them back down to start position.
External Rotation, Bottom to Top
Pull the cable diagonally across your body and above your head. Body position: turn towards the shoulder you’re working.