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Legs & Glutes
Dumbbell Squat
- Grasp a dumbbell in each hand
- Stand with feet shoulder width apart
- Begin squatting slowly, bending at the knees and
hips so the knees come forward over the toes.
- When the legs are parallel with the floor, slowly
return to a standing position keeping the torso upright as you ascend.
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Calf Raises
- Stand with your toes and the balls of
your feet on a stable step of some kind
- Balance your upper body by holding onto
a stable object such a chair or railing
- Keeping your legs straight, slowly lower your heels
as far as you can to stretch the calves
- Then raise up on your toes as high as
possible, contracting the calf muscles
- Make sure movement occurs only at the ankle joint
As you become stronger with
this movement, you can increase the resistance by doing one legged calf
raises.
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Chest
Flat Dumbbell
Press
- Grasp a dumbbell
in each hand and sit down near the end of a flat bench, resting a
dumbbell on each knee
- Lie back on the
bench, positioning the dumbbells in the starting position
- Slowly but firmly,
press the dumbbells up toward the ceiling to arms length
- Lower the weights
slowly to the starting position
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Back
Dumbbell Rows
- Grasp a dumbbell
in one hand and get in the starting position with the opposite knee
and hand stabilizing you on the bench
- Slowly pull the
dumbbell up to your waist and pause for one second in this position
- Slowly lower
the weight to arms length feeling a stretch in your back
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Shoulders
Lateral Raise
- Grasp a dumbbell
in each hand, stand with feet shoulder width apart and hands at your
side
- Lift the dumbbells
out from your side, keeping the elbows slightly bent and palms facing
the floor
- Stop the lifting
movement when your elbows reach shoulder height and hold for one second
- Slowly bring
the dumbbells back to the starting position, controlling the movement.
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Arms
Overhead Dumbbell Extensions
- Grasp a dumbbell
in one hand and sit sideways on the bench
- Stabilize yourself
with the other hand by grasping the bench
- Lift the dumbbell
overhead positioning it so your elbow is straight and your palm faces
in
- Keeping your
elbow close to your ear, lower the dumbbell slowly and smoothly behind
the head as far as possible
- Pause and then
raise the dumbbell back to the starting point
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Dumbbell Curls
- Grasp a dumbbell
in each hand and stand with your feet shoulder width apart
- Begin the movement
with the weights by your side and your palms facing in
- Either together
or alternating hands, slowly curl the dumbbell as far as possible
- As you are lifting
the dumbbell rotate your hand so your palms are facing backward at
the top of the movement
- Slowly and smoothly lower the weight to its starting position
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Abdominals
Crunches
- Lie face up on the floor with your legs up on a bench
- Make sure your hips and knees are bent at a 90 degree angle
- Support your head with your hands
- Lift the shoulder blades off the floor, contracting the abdominals as you lift
- Pause for a second and return to the starting position
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