This time i will talk about another important part in weight loss which is strength exercises. This type of exercises purpose is to increase muscle mass in body. Before starting the exercises there a few things you must remember :
1)Warm up to deliver blood to muscles you are going to exercise.
2)Strecht muscles and joints that are going to be used.
3)During the first week keep it light and slowly increase rep, sets, etc over time.
4)For strenght exercises the heart rate wont help you so you must rely in overall feeling to know if you are doing too much.
5)Minimun amount of exercise is 8 to 12 repetitions of 8 to 10 exercises 2 days a week.
6)Strength training should last 1 hour or less.
7)Allow each muscle to rest for 1 or 2 days before starting again.
Now i will mention good strength exercises some requires equipment others dont.
A)Flat bench press
muscles worked: pectoralis major, anterior deltoids, deltoid
This exercise can be performed using dumbbells and or with free weights.
Beginning Position:
1)Lie face up on a bench with feet flat on the floor.
2)Eyes should be below the edge of the bar.
Upward movement phase:
1)Grasp the bar with a closed, pronated grip, and remove the bar off the shelf.
Downward movement phase:
1)Lower bar/free weights slowly and with control to the chest keeping wrists straight.
B)Push Up
muscles worked: pectoralis major, anterior deltoids, deltoid
This exercise doesnt need any equipment.
Beginning Position:
1)Start face-down on the floor with arms extended and shoulder width apart, back flat and feet together.
Movement phase:
1)Lower body towards the floor until chest just touches floor, while keeping back parallel to the floor.
Ending phase:
1)Push your body back to starting position slowly and with control until your elbows are fully extended.
C)Lat Pulldown
muscles worked:latissimus dorsi
This exercise requires gym equipment.
Beginning phase:
1)Grasp the bar with a closed, pronated grip that is wider than shoulder width apart.
Downward phase:
1)With torso erect, head slightly down and arms fully extended slowly pull the bar down slightly touching the base of the neck.
Upward phase:
1)Control the bar during the upward phase allowing the arms to fully extend.
D)Bicep Curl
muscles worked: biceps and elbow flexors
This exercise can be done with a bar, free weights or as an alternative, water bottles.
Beginning phase:
1)Grasp the bar with a closed, supinated grip that is slightly wider than shoulder width apart. Stand erect with feet shoulder width apart and knees slightly bent.
Movement phase:
1)raise the bar in an arc by bending arms at the elbow moving upward to the front of the shoulders.
2)Lower the bar in a slowly with control motion until arms are fully extended.
E)Hammer Curls
muscles worked:biceps and elbow flexors
This exercise can be performed with free weights or as an alternative water bottles.
Beginning phase:
1)Grasp the dumbbells witha closed, neutral grip with the palm of the hand facing the outer thighs. Stand erect with the feet shoulder width apart and knees slightly bent.
2)Arms should be fully extended with dumbbells hanging at the sides.
Upward phase:
1)Raise one dumbbell at a time by slowly bending at the elbow, bring the dumbell to the front of the shoulder.
2)Alternate arms.
F)Sit Ups
muscles worked: rectus abdominis
This exercise can be performed without any equipment.
Beginning phase:
1)Lie on your back with your knees bent and your feet flat on the floor in front of you. Lie on an exercises mat rather than on hard floor to prevent back strain.
2)Position your feet as wide as your hips.
3)Place your hands behind your head so that your thumbs are tucked behind your ears.
4)Hold your elbows slightly out to the sides and keep your chin pointing upward.
Upward phase:
1)Curl up and foward so that your head, neck and shoulder blades lift off the floor.Make sure you are not pulling your head foward with your hands. If your chin is making contact with your chest, the abdominals muscles arent being used in the exercise.
2)Pause for a moment. Lift your head up enough so that your middle and lower back stay on the floor. Squeeze your abdominals as you pause.
Downward phase:
1)Slowly lower your head, neck and shoulder blades to starting position.
2)Keep your knees bent, your feet in the same postition and your back straight throughout the entire exercise.
Well that was a list of my favorites exercises for the upper body and how to do them.
Next time i will talk about lower body strength exercises. Always remember talk to your doctor before beginning any exercise routine if you suffer from a serious health condition.
1)Warm up to deliver blood to muscles you are going to exercise.
2)Strecht muscles and joints that are going to be used.
3)During the first week keep it light and slowly increase rep, sets, etc over time.
4)For strenght exercises the heart rate wont help you so you must rely in overall feeling to know if you are doing too much.
5)Minimun amount of exercise is 8 to 12 repetitions of 8 to 10 exercises 2 days a week.
6)Strength training should last 1 hour or less.
7)Allow each muscle to rest for 1 or 2 days before starting again.
Now i will mention good strength exercises some requires equipment others dont.
A)Flat bench press
muscles worked: pectoralis major, anterior deltoids, deltoid
This exercise can be performed using dumbbells and or with free weights.
Beginning Position:
1)Lie face up on a bench with feet flat on the floor.
2)Eyes should be below the edge of the bar.
Upward movement phase:
1)Grasp the bar with a closed, pronated grip, and remove the bar off the shelf.
Downward movement phase:
1)Lower bar/free weights slowly and with control to the chest keeping wrists straight.
B)Push Up
muscles worked: pectoralis major, anterior deltoids, deltoid
This exercise doesnt need any equipment.
Beginning Position:
1)Start face-down on the floor with arms extended and shoulder width apart, back flat and feet together.
Movement phase:
1)Lower body towards the floor until chest just touches floor, while keeping back parallel to the floor.
Ending phase:
1)Push your body back to starting position slowly and with control until your elbows are fully extended.
C)Lat Pulldown
muscles worked:latissimus dorsi
This exercise requires gym equipment.
Beginning phase:
1)Grasp the bar with a closed, pronated grip that is wider than shoulder width apart.
Downward phase:
1)With torso erect, head slightly down and arms fully extended slowly pull the bar down slightly touching the base of the neck.
Upward phase:
1)Control the bar during the upward phase allowing the arms to fully extend.
D)Bicep Curl
muscles worked: biceps and elbow flexors
This exercise can be done with a bar, free weights or as an alternative, water bottles.
Beginning phase:
1)Grasp the bar with a closed, supinated grip that is slightly wider than shoulder width apart. Stand erect with feet shoulder width apart and knees slightly bent.
Movement phase:
1)raise the bar in an arc by bending arms at the elbow moving upward to the front of the shoulders.
2)Lower the bar in a slowly with control motion until arms are fully extended.
E)Hammer Curls
muscles worked:biceps and elbow flexors
This exercise can be performed with free weights or as an alternative water bottles.
Beginning phase:
1)Grasp the dumbbells witha closed, neutral grip with the palm of the hand facing the outer thighs. Stand erect with the feet shoulder width apart and knees slightly bent.
2)Arms should be fully extended with dumbbells hanging at the sides.
Upward phase:
1)Raise one dumbbell at a time by slowly bending at the elbow, bring the dumbell to the front of the shoulder.
2)Alternate arms.
F)Sit Ups
muscles worked: rectus abdominis
This exercise can be performed without any equipment.
Beginning phase:
1)Lie on your back with your knees bent and your feet flat on the floor in front of you. Lie on an exercises mat rather than on hard floor to prevent back strain.
2)Position your feet as wide as your hips.
3)Place your hands behind your head so that your thumbs are tucked behind your ears.
4)Hold your elbows slightly out to the sides and keep your chin pointing upward.
Upward phase:
1)Curl up and foward so that your head, neck and shoulder blades lift off the floor.Make sure you are not pulling your head foward with your hands. If your chin is making contact with your chest, the abdominals muscles arent being used in the exercise.
2)Pause for a moment. Lift your head up enough so that your middle and lower back stay on the floor. Squeeze your abdominals as you pause.
Downward phase:
1)Slowly lower your head, neck and shoulder blades to starting position.
2)Keep your knees bent, your feet in the same postition and your back straight throughout the entire exercise.
Well that was a list of my favorites exercises for the upper body and how to do them.
Next time i will talk about lower body strength exercises. Always remember talk to your doctor before beginning any exercise routine if you suffer from a serious health condition.
posted by jay at 11:32 AM
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