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TO UNDERSTAND YOUR BODY IS THE KEY TO EXERCISE
CHEST - FLAT BENCH PRESS
1. Lie flat on a bench, feet firmly on
floor.
2. Make sure that your butt, back,
shoulders, and head are firmly
positioned on the bench.
3. Roll your shoulders back and down
so the shoulder blades are firmly
pressed against the bench and the
chest is sticking up. This should
result in the spine being slightly
arched.
4. Your arms should be placed straight
up with your hands gripping the
bar slightly wider than shoulder
width.
5. Inhale and hold your breath as you
lower the weight. When the bar
reaches the chest, even with your
nipples, begin to move the weight
upward. Do not bounce the weight off
your chest. This can cause
massive injuries.
6. Exhale as you pass the point of
greatest resistance. Pause slightly at
the top of the movement and repeat.
BICEPS - ONE ARM
HAMMER CURLS
1.
Hold dumbbells
2. Keep back straight, head up, hips and
legs locked
3.Start with dumbells at arms length,
palms in.
4. Begin curl with palms in until past
thighs, then turn palms up for the
remainder of curl to shoulder height.
5. Keep palms up while lowering until
past thighs then turn palms in.
6. Keep upper arms close to sides and
concentrate on biceps while
raising and lowering weights.
7. Inhale up, Exhale down.
FOREARMS - STANDING REVERSE CURLS
1.Kneel facing the middle of a flat
bench
2. Place your forearms on the bench,
Palms up
so the wrists are just over the edge
of the
bench.
3. Using the short bar weight held in
your
hands, lower your hands so that the
wrist is
hyper-extended.
4. Lift your hands, by bending at the
wrists, until
your palms are facing the body.
TRICEPS - PUSH DOWNS
1. Stand erect, head up, feet 16" apart,
in front of machine.
2. Hold bar with hands 8" apart, palms
down.
3. Bring upper arms to sides and keep
them there.
4. Start with forearms and biceps
touching.
5. Press bar down in semicircular
motion to arms'
length.
6. Return to starting position
7. Inhale up, exhale down.
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