February 2008 Fitness Tips
Biceps Curl:
- Sit on bench with both feet flat on floor.
- Allow arms to extend and hang to the sides of the body with a dumbbell in each hand.
- Keep back straight.
- Perform a Biceps curl by flexing elbow.
- Pause and slowly lower arms to side.
Note:
This exercise can also be done by:
- standing on two legs or one.
- alternating arms or one arm at a time.
Remember at all times to draw abs in, keeping them tight throughout exercise. |
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Triceps Kickback:
- Stand with your feet hip width apart, keeping a bend in the knees, holding a dumbbell in each hand.
- Bend slightly at the waist, so that you are just above parallel to the floor.
- Bend both elbows so that your arms, so that your upper arms are parallel to the floor.
- Keeping your upper arms still, straighten your arm behind you until the dumbbell is pointing to the floor.
- Pause and slowly bend arm, keeping upper arm still.
Note: This exercise can also be done by:
- standing on two legs or one
- alternating arms or one arm at a time
** All exercises can also be done sitting on a stability ball or standing on a bosu ball.
These are advanced exercises and should only be done with professional assistance.
Here is an example of how to progress gradually: Start out with a weight that you can lift only 8 times. Keep using that weight until you become strong enough to lift it 12 to 15 times. Add more weight so that, again, you can lift it only 8 times. Use this weight until you can lift it 12 to 15 times, then add more weight.
Using the examples above: Before increasing the weight, change your balance. If you were standing on two feet for bicep exercises, instead of increasing the weight, stand on one foot for eight times, then change to the other foot until you become strong enough to lift it. Add more weight, or change to sitting on a stability ball.
Please remember to consult a physician prior to any physical exercise.
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