
Monday, January 28, 2008
Body Fat Chart

Saturday, January 26, 2008
Forearms Exercise - Dumbbell Reverse Wrist Curl

- Sit and hold the dumbbells with overhand grip. Rest forearms on thigh with wrists just beyond knees.
- Hyper-extend the wrist and return until wrist is fully flexed.
- Lower again and repeat the exercise for 12 repetitions.
Forearms Exercise - Dumbbell Wrist Curl

- Sit and hold the dumbbells with underhand grip. Rest forearms on thighs with wrist just beyond knee.
- Allow the dumbbell to roll out of the palm down to the fingers. Grip dumbbell back up and flex wrist.
- Lower and Repeat the exercise for 12 repeatitions.
Thigh/Leg Exercises - Dumbbell Leg Calf Raise

- Grasp dumbbell in both hands to side and stand straight without bending the back.
- Raise heels by extending ankles as high as possible. Lower heels by bending ankles until you come down starting position.
- Keep knees straight throughout exercise.
- Do 3-4 sets with 12 repetitions in each set.
Thigh/Leg Exercises - Lying Leg Curl

- Facing bench, stand between bench and lever pads. Lie prone on bench and lower legs under lever pads. Grasp handles.
- Raise lever pad to back of thighs by flexing knees and then Lower lever pads until knees are straight.
- Keep upperbody/chest on bench to reduce hyperextension of the lower back.
- Do 3-4 sets of this variation with 12 repetitions in each set.
Thigh/Leg Exercises - Lever Leg Extension

- With back against padded back support sit on the apparatus. Place front of lower leg under padded lever. Grasp handles to sides for support.
- Move lever forward by extending knees until leg are straight.
- Return lever to original position by bending knees.
- Do 3-4 sets of this exercise with 12 repetitions in each set.
Thigh/Leg Exercises - Lever Seated Leg Press
- Sit on machine and make sure your is back supported.
- Grasp handles on the sides. Place feet on platform.
- Push the platform by extending knees and hips. Return and repeat.
- Accommodate full range of motion without forcing hips to bend by adjusting seat and back support. Do not allow heels to raise off of platform.
Subscribe to:
Posts (Atom)