Archive for January, 2008
Body Fat Chart
The chart gives an idea of the fat percentages in the body. It is categorized according to genders and age group. It is pretty much self explanatory.
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 [...]
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.
Thigh/Leg Exercises - Barbell Full Squat
Position barbell on the back of the shoulders and dismount bar from rack.
Descend until knees and hips are fully bent.
Extend knees and hips until legs are straight. Return back and repeat the variation.
Remember, Keep back straight, head forward, feet flat on the floor. Knees should point same direction as feet throughout movement. Certain knee and [...]
Chest Exercises - Dumbbell Pullover
Lie on the bench and Flex hips slightly.
Grasp a dumbbell with both hands under the inner plate of dumbbell.
Position the dumbbell over the chest and fix elbows 15° to 30° throughout exercise.
Lower dumbbell over and beyond the head until upper arm is parallel to chest or upper body. Return back and repeat.
Do 4 sets of [...]
Chest Exercises - Dumbbell Fly
Grasp two dumbbells and lie on the bench.
Hold the dumbbells above the chest with the arms in slightly bent position.
With elbows fixed lower dumbbells to sides until chest muscles are stretched.
Bring the dumbbells together in a hugging motion until dumbbells are together and repeat.
Do 3-4 sets of this exercise with 12 repetitions in each set.
