Tuesday, April 25, 2017
Reverse grip wrist curl Difficulty level: Beginner Equipment: Dumbbells · Bench Muscles involved: Forearms Focus: Strength Steps STEP 1 Sit on a bench with a double overhand grip on a pair of dumbbells. Rest the weights on your thighs. STEP 2 Lift your hands up by extending and curling your wrists. Pause, then return the weights to the starting position. Tips Do not round your upper back or use any momentum to move the weights. Keep the focus on your wrists and forearms. Perform a full range of motion for each rep making sure to return to the starting position before beginning the next rep. Start with lighter weights to focus on form and range of motion
Alternating dumbbell lying triceps extension Difficulty level: Intermediate Equipment: Dumbbells · Bench Muscles involved: Triceps Focus: Strength Steps STEP 1 Lying back on a bench with dumbbells in each hand, your arms fully extended overhead. Keeping one dumbbell stationary, lower the other one by bending at the elbow until it's just above your shoulder. STEP 2 Pause, then extend the arm back to the start position by contracting the triceps. Tips Keep your back flat during the exercise to avoid injury. Keep your upper arm and elbow still
Medicine ball alternating V-up Difficulty level: Advanced Equipment: Medicine ball Muscles involved: Hips · Abs Focus: Strength Steps STEP 1 Lie on the floor face-up with your legs straight and feet together. Hold a medicine ball with both hands over your head. STEP 2 Simultaneously lift your legs and torso off of the floor, bringing your arms forward until the ball touches your ankles. Reverse the movement to return to the starting position. Tips Do not round your lower back at the bottom of the movement. Squeeze your abs tight at the top of the movement
Two-arm doorway stretch Difficulty level: Beginner Equipment: Squat rack Muscles involved: Shoulders · Chest Focus: Flexibility Steps STEP 1 Stand in a doorframe or squat rack and push your arms out to your sides, placing your forearms against the frame. Make sure your elbows are at a 90-degree angle with your triceps parallel to the ground. STEP 2 Slowly walk forward until you feel a light stretch in the chest and shoulders. Hold this stretch for 30 seconds, and return to starting position. Tips Do not continue the stretch if you have any tingling sensations. Do not hyperextend the lower back during the stretch. Keep your midsection tight. Do not place your hands too high on the wall. Keep your upper arms parallel with the ground
Single-leg dumbbell straight-leg deadlift Difficulty level: Intermediate Equipment: Dumbbells Muscles involved: Glutes · Back · Hamstrings · Shoulders · Total body · Abs Focus: Strength Steps STEP 1 Stand tall with a dumbbell in each hand and palms facing toward your thighs. Lift one leg off the ground while keeping a slight bend in your supporting leg. This is your starting position. STEP 2 Lean forward at your hips while simultaneously raising your free leg backwards. Keeping the dumbbells close to your shins, lower the weights until your back and free leg become almost parallel with the ground. Pause and reverse the movement back to the starting position. Tips Don't round your lower back. Keep your chest up the entire time. Keep the dumbbells close to your body at all times. Keep your weight in your heels and feel a stretch in your hamstrings as you lower the dumbbells.
Neutral-grip chinup Difficulty level: Advanced Equipment: Pull-up bar Muscles involved: Biceps · Lats · Delts Focus: Strength Steps STEP 1 Grasp a chin-up bar using an overhand grip so your palms face each other, arms fully extended. STEP 2 Squeezing your shoulder blades and driving your elbows down, pull yourself up until your collarbone reaches your hands. Slowly lower your body to the starting position. Tips Come to a full hang at the bottom position. Do not pull through your wrists. Drive your elbows behind you. Finish the rep by pulling your chest to the bar. Keep your chest up and shoulders back
Roll over Difficulty level: Advanced Equipment: No equipment Muscles involved: Core Focus: Strength · Mobility · Flexibility Steps STEP 1 Lie on your back with your arms by your sides, palms down, and raise your legs overhead, straight to the ceiling. STEP 2 Scoop your abs to move your legs over your head to a 45 degree angle. STEP 3 Open your legs to hip width. See all steps Tips Hold your knees close to your chest with your ankles crossed as you tighten your abs to raise your pelvis off the mat.