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| Stay Present in
the Moment |
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We recommend
staying present in the moment when you are lifting a free weight or
running on the treadmill. Instead of watching the news, reading a
magazine, or chatting with people around you while you workout, we say to
connect to your body. Be in touch with your breathing. Be aware of how
your body feels.
The following program consists
of two exercises each for the biceps and the triceps. This allows you to
work different areas of each of these muscle groups.
Pick a weight that allows you
to complete between 8 and 12 repetitions. Perform two to three sets of
each exercise before moving on to the next exercise. Give the muscles time
to recover between workouts -- at least 48 hours. |
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| BICEPS
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| Standing Biceps
Curl with Dumbbells |
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- Stand with feet shoulder-width apart and
knees slightly bent, or sit in upright position.
- Grasp dumbbells with an underhand grip
(palms facing forward), arms hanging down at your sides.
- Flex at the elbows and curl dumbbells up
to approximately shoulder level. Keep elbows close to sides throughout
movement -- don't allow them to move forward. This exercise may be
done one arm at a time.
- Return to starting position.
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| Hammer Curls with
Dumbbells
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- Stand with feet shoulder-width apart and
knees slightly bent, or sit in upright position.
- Grasp dumbbells with palms facing each
other, arms hanging down at your sides.
- Flex at the elbows and curl dumbbells up
to approximately shoulder level. Keep elbows close to sides throughout
movement -- don't allow them to move forward. This exercise may be
done one arm at a time.
- Return to starting position.
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| Note: Remember to
keep back and head straight in a neutral position throughout movement.
Shoulders should be stabilized by squeezing shoulder blades together
slightly -- only the elbow joint should move. |
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| TRICEPS |
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| Lying Triceps
Extension with Dumbbells |
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- Sit in upright position on a flat bench.
Rest dumbbells on corresponding thighs.
- Lie on back and bring the dumbbells to
your chest. Press up so they are directly over shoulders with palms
facing in.
- Lower dumbbells toward forehead by
bending elbows to 90°. Elbows should remain pointing forward. Arms
shouldn't move from the shoulder to the elbow.
- Return to start position.
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| Triceps Kickback
with Dumbbells
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- Place right knee and left hand on flat
bench. Keep back flat.
- Grasp dumbbell. Raise right arm up so
that upper arm is parallel to floor with lower arm hanging straight
down toward floor -- palm facing in.
- Keep upper arm parallel to floor and
raise dumbbell straight back until arm is almost straight. Don't lock
out elbow.
- Lower dumbbell slowly back to starting
position, keeping your upper arm parallel to the floor. All the
movement should be in your elbow, not your shoulder.
- After performing all the repetitions
with the right arm, reverse position and perform move with left arm.
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| Note: For both
exercises, remember to keep back and head straight in a neutral position
-- hyperextension may cause injury. Keep shoulder stabilized throughout
movement.
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| SOURCES: Richard
Cotton, spokesman, American Council on Exercise. Rich Weil, MEd, CDE,
exercise physiologist |
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