1. Free weights again
2. Use lighter weight than bicep curl
3. One hand against bench or chair/wall
4. Other arm bent at side so that upper arm parallel to ground
5. Upper arm is still while lower arm extends back until arm is straight
Archive for the ‘Beginner Video Workouts’ Category
Tricep Kickback
Wednesday, October 14th, 2009
Shoulder Press
Wednesday, October 14th, 20091. Hands at shoulder height
2. Back pressed into seat, extend arms up almost all the way
3. Do not lock elbows
4. Abs tight, slowly down
Seated Row
Wednesday, October 14th, 20091. Sitting up with back straight, knees slightly bent
2. Palms facing down or inward
3. Pull straight back, pinch shoulder blades together
4. Keep shoulders down
Reverse Crunch
Wednesday, October 14th, 20091. Works lower abs
2. Back on floor, legs extend up towards ceiling
3. Lift feet towards ceiling using abs
4. Hands at sides or beneath lower back
Leg Extension
Wednesday, October 14th, 2009
1. Edge of seat is just behind the knee
2. Ankle pad at upper ankle just below the shin
3. Extend out – will feel burn in quads/thighs
4. Slowly lower
Leg Curls
Wednesday, October 14th, 20091. Pad at mid-calf
2. End of seat few inches back from knees
3. Secure top pad to keep legs stable when contracting
4. Curl legs under as far as you can
Chest Press
Wednesday, October 14th, 20091. Arms even with body, wide grip
2. Extending out, don’t lock elbows
3. Back against seat, abs tight
Bicycle Crunch
Wednesday, October 14th, 20091. Lying on back, feet in air, knees bent
2. Extend one leg out and pull opposite leg in towards body
3. Twist torso so that opposite elbow goes towards opposite knee
4. Twist to the opposite side doing same thing
5. Lower back stays on floor, slow and controlled movements
Bicep Curls with Dumbbells
Wednesday, October 14th, 20091. Using free weights instead of machine – you have to control your body
2. Standing, feet shoulder width apart, don’t lock knees
3. Hold dumbbells down at your side
4. Raise lower arms keeping upper arms at side
5. Use bicep muscle, not momentum – both arms same speed
Ball Crunches
Wednesday, October 14th, 20091. Lying on back, ball beneath lower back
2. Feet flat on ground
3. Do basic crunch, lifting head towards ceiling not pulling on neck
