1. Stand
straight holding a dumbbell in each hand, arms in front
of you.
2. Turn your
hands out so your palms face forward.
3. Without
moving your upper arms, slowly curl the weights up until
the dumbbells reach your shoulders-your palms should not
be facing toward your body.
4. Flex your
biceps, then slowly lower your arms back down.
1. Stand holding
a pair of dumbbells with your arms down at your sides,
palms facing forward.
2. Curl the
weights up to your shoulders, then rotate the weights
180 degrees as you press them overhead. Your palms
should face forward at the top of the move.
3. Reverse the
move by lowering the weights back down to your
shoulders, but don't twist them. Your hands should
end up by your shoulders, palms facing forward.
4. Curl the
weights back down until your arms are back in the
starting position, twisting your wrists as you go so
your palms face forward at the bottom.
1. Stand
straight with your feet shoulder-width apart, holding a
light dumbbell in your left hand.
2. Press the
dumbbell over your head so that your left arm is
straight-palm pointing out to the side. Reach your
right arm across your face and cup your left elbow with
your right hand - this will help keep your upper arm
stable as you perform the exercise.
3. Without
moving your upper arms, slowly bend your left elbow and
lower the dumbbell behind your head as far as possible.
4. Extend the
dumbbell back overhead until your left arm is straight
and repeat for one set. Then place the dumbbell in
your right hand and repeat the exercise with your right
arm.
1. Stand with
your feet hip-width apart and a dumbbell in each hand.
Bend forward at the waist until your torso is nearly
parallel to the floor. Your arms should be
extended straight down below you with your palms facing
in.
2. Slowly pull
the dumbbells up close to your body to the sides of your
chest
3. Keeping the
weights tucked along the sides of your body, slowly
straighten your back until you're in a standing
position.
4. Curl the
weights back down, then bend forward again until your
torso is almost parallel to the floor-arms extended
straight down below you-palms facing in.
1. Lie flat on
the floor with a dumbbell in each hand. Bend your
knees so you can place your feet flat on the floor.
2. Extend your
arms straight up above your chest, palms facing in
toward each other with your elbows slightly bent.
3. Keeping your
arms fixed in that position, slowly lower your arms out
to your sides in an arch like motion until the weights
are level with your chest.
4. Slowly bring
your arms back up (arch like motion as if you are
wrapping your arms around a big ball) until the weights
are once again above your chest.
5. Squeeze your
chest muscles for 1 or 2 seconds and repeat.
1. Stand straight
holding a dumbbell in each hand-feet hip width
apart-with your arms at your sides, palms facing in.
2. Slowly squat
down until your thighs are parallel to the floor, then
stand back up. But instead of pressing through
your heels, try pressing through your toes as you go.
3. Once your
legs are straight, raise your heels off the floor as
high as possible.
4. Hold for a
second, then lower your feet back to the floor.
getfitpod
(get-fit-pod)n
1.
A guide to getting yourself back into shape.
2.
Fitness, diet and health Information for the over 50 folks.
3.
An audio blog chronicling a year of getting fit. 4.
Specially designed workouts. 5. Radio on the internet.
Index of
Strength Training Exercise Instructions and Pictures
DUMBBELL
WORKOUT Exercise Instructions and Pictures
