Thursday, September 19, 2019
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EXERCISE

EXERCISE PRINCIPLES FLEXIBILITY  EXERCISES FITNESS EXERCISES STRENGTHENING EXERCISES

Strengthening Exercises

Strengthening exercises include both flexibility and fitness exercises as well as the use of weights and specially designed equipments in a gym. These exercises help maintain or increase muscle strength, leading to firming up of the body and an improvement in posture.

Strengthening  Exercises for the upper body

The weight of the dumbbells used by the beginners for strengthening exercises can be 3-5 pounds. It can go up to 5-8 pounds after some practice. 

Pushups

  • Lie face down on the floor with your hands by your shoulders and your knees bent. 

  • Press your palms into the floor, straightening your arms.

  • Keep your head, neck, back, and hips in line as you lift you body off the floor.

  • When your arms are almost fully extended, hold and then slowly lower yourself back down to the  floor.

Pushups

Reverse fly

  • Lie face down on the floor  with a dumbbell in each hand. (You can put a towel under your head for comfort.)

  • Start with your arms out to  your sides, palms facing down.

  • squeezing your shoulder blades together, lift  your arms and hands off the floor as high as possible.

  • Hold, and then slowly lower.

Biceps curl

  • Stand with your feet, shoulder-width apart, holding a dumbbell in each  hand.

  • Your arms  should be hanging at your sides, palms facing forward.

  • Bending your elbows, raise the dumbbells toward your shoulders. Keep your elbows close to your body.

  • Hold, and then  slowly lower.

Biceps curl

Shoulder press

  • Sit tall in a chair or stand with your feet, shoulder width apart with a dumbbell in each hand,

  • Inhale and start with your hands at shoulder height, palms facing forward.

  • Raise the dumbbells straight up over  your shoulder while exhaling until your arms are almost fully extended.

  • Hold and then slowly lower the dumbbells to the shoulders.

Shoulder press

One - Arm Row

  • Holding a dumbbell in your right hand, bend forward from your waist and rest your left  hand on our knee or a chair.

  • Keep your back flat and knees slightly bent. Your right arm should be hanging straight down,  but don't lock that elbow.

  • Bending your elbow, pull the weight  straight up forward your chest, keeping your arm close to your body.

  • Hold, and then lower.

  • Repeat on the other side.

One - Arm Row
 
 
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