Weight Training
Upper Body
1) Bench Press/ Dumb-bell Bench
a) Lay down on bench
b) Be sure not to over arch lower back
c) Palms placed against the bar or dumb-bells
d) Extend upward to starting position
e) Lower weight to chest, focusing on elbows to the ground
f) Then push weight vertically focusing on not moving the head, trunk, buttocks or feet.
g) Continue for desired reps
2) Dumbbell Lat Pullover
a) Lie sideways on the bench with your upper back
b) Your knees are bent and feet flat on the floor
c) Grip the weight by cupping the dumbbell into your palms
d) Extend your arms vertically so the weight is directly over your face
e) Slowly lower your arms behind your head and towards the ground, touching the ground if possible
f) Return the weight slowly to a vertical position above your face focusing on contracting the lat muscles and arms near full extension.
g) Continue for desired reps
3) Incline Bench/Incline Dumb-bell Bench
a) Using the same principles learned in bench press, perform the exercise.
b) Remember to move the weight slowly and in control.
c) Focus on the muscles being worked.
d) Keep body against the bench and refrain from movement of the body
4) Weighted Pull-ups
a) Secure Belt around your waist with weight attached (no weight if modified).
b) Stand on a box to reach the bar
c) Place hands on bar with a wide grip to focus on the back muscles
d) Step off of the box to a hanging position
e) Pull up vertically focusing on contracting the lat muscles for the pulling
f) Lower yourself in a slow, controlled manner
g) Continue for desired reps
5) Shoulder Raises- Dumb-bell: 2 Phases
a) Phase I
(1) With a controllable weight, hang arms at side with dumbbells in hand
(2) Lift your arms laterally no higher than the shoulder and back down again
(3) Remember to use slow, controlled movements.
(4) Continue for desired reps
b) Phase II
(1) With a controllable weight, hang arms at side with dumbbells in hand
(2) Alternate lifting arms in front of you vertically no higher than your shoulders and back down.
(3) Continue for desired reps
6) Upright Rows- May be used with dumbbells if modifying is needed
a) Hold bar/dumbbell in palms with an overhand grip
b) Hands should no further than shoulder width apart, but closer if needed
c) Lift weight vertically under your chin
d) Focus on pulling with your shoulder muscles and keeping elbows above your wrists
e) Lower the weight back down in a slow and controlled manner
f) Continue for desired reps
7) Military Press- May use bar or dumbbells
a) Sit on bench in upright position
b) With weight resting on the upper chest.
c) Push weight up vertically above your head
d) Avoid full lock-out position of the arms
e) Lower weight in a slow, controlled manner
f) Continue for desired reps
8) Bicep Curls- May use bar or dumbbells
a) With weight in the palms of your hand and down in front of you.
b) Slowly curl the weight vertically toward your chest
c) Keep your back straight, no arching of the back
d) Keep your elbows by your side and focus on lifting with the bicep muscles
e) Lower the weight down with a slow, controlled movement
f) Continue for desired reps
9) Tricep Extensions
a) Lying flat on the bench(on your back)
b) Have a partner place the bar in your palms
c) Palms are facing the ceiling and about 12 inches apart
d) Lower the weight with the elbows, focusing on the tricep muscle
e) Keep the upper part of your arm straight/vertical.
f) Bring weight to the forehead and the push weight vertically to starting position.
g) Remember to uses slow and controlled movements
h) Continue for desired reps
Lower Body
10) Leg Press
a) Position yourself in the seat to where you are comfortable.
b) Place your feet on the platform
c) Make sure your toes are slightly above/higher than your knees
d) Angle your toes slightly outward
e) Release weight and bring weight down slowly.
f) Once knees come to the chest, exhale and push weight vertically back to starting position.
g) Continue for desired reps
11) Leg Curls- using a machine
a) Lay down on your stomach
b) Position your heels behind the heel pad
c) Grip the handles
d) Curl weight up, trying to touch your heels to your buttocks
e) Use a slow, controlled motion both up and down
f) Continue for desired reps
12) Leg Extensions- using a machine
a) Sit in the machine and place feet behind the lower pad
b) Make sure you are sitting straight up, but slightly angled back
c) Grip the handles for support
d) Lift the weight vertically trying to get legs parallel with the floor
e) If you cannot reach parallel position with the floor, then the weight is too heavy and needs to be adjusted.
f) Use a slow and controlled motion throughout the exercise
g) Continue for desired reps
13) Lunges- Walking Dumbbell Lunge
a) Hold desired weight in palms of hand and place hands by your side
b) Standing with feet shoulder width apart
c) Take a step forward around 3-4 feet with the back knee dipping down towards the ground.
d) Make sure your front knee does not go over your toes
e) Stand up to starting position and continue with opposite foot
f) Continue for desired reps
14) Calf Raises- using small box or steps
a) Stand on box with your heels hanging off (on the balls of your feet)
b) Lower your heels as far as you can and get a good stretch
c) Then push your weight up vertically and pinch muscles at the top of contraction
d) Continue for desired reps
No comments:
Post a Comment