NEW Dumbell Sheet 11/3/02

12/3/02

10:10 am

Page 1

Stretching Exercises

EXERCISE PROGRAMME
BY

PECTORALS Lace fingers and with abdominals pulled firmly in and knees slightly bent ease arms away from you. Hold for 8 10 seconds or until muscle eases.

QUADRICEPS STRETCH With one hand, hold lace area of shoe. knees together, stand tall with abdominals engaged. Squeeze hips slightly forward to increase the stretch. Hold for 8/10 seconds or until muscle eases.

HAMSTRING STRETCH Holding back of thigh with leg straight, gently ease leg towards chest hold and increase stretch gently. This stretch can be developed slowly 20 30 seconds.

TRICEP STRETCH Engage abdominals and drop fingers down back pressing gently on fleshy part of arm until stretch is felt in tricep area. Avoid arching back.

DELTOID STRETCH Take arm across body at shoulder height. Press gently on fleshy part of arm above elbow until you feel a stretch in shoulder area. Hold for 8 10 seconds.

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Chest press

CALF STRETCH Take leg back ensuring toe pointing directly forward. Rest hands on thigh. Hold for 8/10 seconds or until muscle eases.

GLUTEALS Cross one ankle over opposite knee, using hands lift leg off floor to increase stretch if necessary. Hold for 8-10 seconds.

CAT STRETCH Starting with a neutral not arched spine lift back up towards ceiling hold for 8-10 seconds return to neutral spine.

ABDOMINAL STRETCH Lengthen and gently lift upper body keeping head in line until stretch is felt. Hold for 8-10 seconds.

INNER THIGH & LOWER BACK STRETCH Sit with soles of feet together. Sit tall and gently lean forwards until a stretch is felt. Hold for 8-10 seconds.

Warnings: 1. Always consult your doctor before undertaking any exercise programme. 2. Always wear suitable clothing and footwear e.g. tracksuit and training shoes. 3. Do not eat large meals before exercising. 4. Remove jewellry, rings, chains and pins before exercising. 5. Where applicable make sure the weights and collars are secure. 6. Injuries to health may result from incorrect or excessive training. 7. Always Warm up - Cool down and stretch before and after exercising. This will help prevent straining muscles. 8. Start with a moderate weight so that you can perform the exercise correctly. 9. Do not complete movements too quickly since this does not work the muscles as hard as slower paced movements. 10. Breathing is very important - you should not hold your breath when exercising. General rule: Exhale on hardest phase of exercise or as you feel most exertion and inhale on the easier phase. 11. Keep yourself warm while exercising. 12. We recommend you never lift weights alone. There should always be someone available to assist you. Training with others can help motivate you.
NB. This chart has been designed as an introduction only. This list of warnings should not be taken as exhaustive.

Dumbell exercise programme

THESE EXERCISES BELOW CAN BE PERFORMED WITH YORK CAST IRON DUMBELL KITS, PROBELLS, CHROME AND VINYL DUMBELLS.

Incline chest fly

Pullover

Ensure back to bench, abdominals engaged. Hold Dumbells by shoulders. Drive weights smoothly upwards, keeping in line with chest muscles. Exhale as you drive up and inhale as you lower Dumbells to shoulders.

Back to bench, abdominals engaged. Open and lower arms bending elbows slightly at bottom. Drive up and bring arms back together. Exhale to lower arms, inhale to drive Dumbells back together.

Back to bench, abdominals engaged. Starting with Dumbell in line with navel, elbows slightly bent and wrists in line. Draw arms up and over head. You should be able to see the dumbell at all times.

Shoulder press

Lateral raise

Upright row

Sit tall and engage abdominals. Palms face forwards away from you. Ensure weights remain in sight i.e slightly in front of you. Exhale as you drive up inhale as you return weights to shoulders.

Stand with split foot position, abdominals engaged. With knuckles facing away from you to side, raise Dumbells out and up to shoulder height as you exhale. Inhale as you lower arms to side in a controlled manner.

Stand with split foot position with abdominals firmly pulled in. Hold Dumbells together with knuckles facing away from you. Stand tall and draw Dumbells to nipple height and elbows to shoulder height as you exhale. Return smoothly to start position as you inhale. (This exercise also works the upper back muscles)

Bent over row

Close leg squat

Wide leg squat

Engage abdominals firmly ensuring back is flat. Draw elbow up and back past waist-line, dumbell to chest and lower slowly. Exhale as you draw up and inhale as you lower dumbell.

Feet parallel, hip width apart, abdominals remain firmly in. Bring tail back and lower gluteals no lower than thighs parallel to floor, return to standing by driving up through heels. Ensure knee and ankle alignment at lowest point.

As for close leg, but feet wider apart and slightly turned out.

Static lunges

Bicep curl

Hammer curl

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11

12

Stand tall with abdominals firmly pulled in throughout set. Feet are wide to ensure front knee and ankle alignment. Lower straight down bending both knees keeping back straight. Push up through front heel.

Stand tall and engage abdominals. Hold Dumbells with palms facing away from you. With elbows to side of body, exhale as you bring Dumbells to shoulder height, inhale as you lower Dumbells.

Sit or stand tall, engage abdominals. Holding Dumbells with palms facing in towards sides, curl Dumbell to shoulder as you exhale. Inhale as you return Dumbell to side. Repeat other arm.

Single arm tricep extension

Tricep kick backs

Abdominal curls

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14

15

Engage abdominals stand tall, elbow of working arm cradled close to ear by other arm. Lower dumbell to 90 angle at elbow and drive up to start position. Avoid locking out elbow. Do not allow back to arch.

Kneel and place one hand on bench pulling abdominals firmly in. Ensure elbow remains by waist, extend forearm and Dumbell back keeping wrist flat. Bring Dumbell back towards shoulder and repeat.

Feet hip width apart and comfortable distance from gluteals. Pull lower abdominals in and keeping hands where you can see them curl shoulders and upper body away from mat. Exhale as you curl up and inhale as you curl down. Keep chin lifted and neck long to prevent tension.

EXERCISE GUIDELINES
These guidelines have been prepared to ensure you achieve a maximum training benefit with the minimum risk of injury. Technique is very important. Please follow the simple tips set out below. Warm Up Prior to your workout ensure you are thoroughly warmed up. Raise heart rate slightly, mobilise major joints and stretch gently. Do light cardiovascular exercise (ie cycle) for approx 5-10 mins. Dry-run one exercise per body part without using weights to ensure muscles and joints are warm. Cool Down Perform 3-5 minutes of light cardiovascular work to gradually lower heart rate and reduce body temperature back towards resting levels. Exercise should be rhythmical and of gradually decreasing intensity. Stretch After training, stretch all the major muscle groups this will aid recovery and return the muscles to their normal length. Developmental stretches can be done to increase the flexibility of selected muscle groups ie. the hamstrings (back of thigh area).

Side bends

GETTING THE BEST FROM YOUR WORKOUT

To achieve the best results from your workouts it is important to apply the principle of overload. Simply ask yourself how hard the last few repetitions of each set are. On a scale of 1-10 (1-easy, 10 very very hard). You are aiming at an 8 to 9 on the rate of perceived exertion scale over the last three repetitions. Number of Repetitions for Different Training Benefits If you want to train for hypertrophy (size) keep your sets between 8 12 repetitions. Repeat each individual exercise 2 or 3 times increasing weight slightly and decreasing repetitions ie. 1st set 12 repetitions, 2nd set 10 repetitions, 3rd set 8 repetitions, rest for 1 minute between sets. If you want to train for shape/definition, sets should be 12 15 repetitions. 1 to 2 sets both of between 12 - 15 repetitions. Rest for 1 minute between sets.

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ADVANTAGES OF A FREE WEIGHT WORKOUT

A work-out with free weights such as dumbells is more functionally beneficial than fixed equipment. A work-out that emulates every day activity is ultimately more advantageous that one where the equipment holds you steady and allows you to perform only certain movements. We move in a synchronised manner, one area assisting another. It is therefore advantageous to exercise in this way, thus encouraging strength and stability using the bodies natural movement patterns. When using free weights it is useful to note that other muscles apart from the prime movers, play a big part in the exercise process.

PRIME MOVERS
This shows you the major muscle groups working during the exercises. Body Part Exercise No. Chest 1,2,3 Shoulders 4,5,6 Back 6,7 Legs 8,9,10 Arms (Biceps) 11,12 Arms (Triceps) 13,14 Torso 15,16

TECHNIQUE
Hold weights lightly (avoid gripping too tightly). Stand, sit or lay as described below, paying particular attention to your abdominals which help support your back. Ensure joints remain soft (not locked out) and movements are carried out in a smooth and continuous way. (Each repetition should take you approximately a slow count of 4 to do). Avoid using momentum instead focus on the muscles you are working. (Remember throwing weights with poor technique increases the risk of injury and reduces training benefits). Use full range of movement for each repetition performed. Standing - For most standing exercises use a split foot position (feet apart with one foot forward hips remain square to front), stand tall and pull abdominals firmly in. Seated Feet parallel, hip width apart, sit tall and pull abdominals tightly in. Laying down Always ensure back to bench and abdominals tightly pulled in. Breathing Do not hold breath whilst training, instead exhale on the hardest phase of the exercise and inhale on the easier phase. Eg. Bicep Curl exhale as you curl dumbell towards shoulder and inhale as you return the weight to the start position. Choosing your weights Start with a weight you can perform 12 repetitions without crossing the line from challenged to struggle. If you cannot maintain correct technique, the weight is too heavy! Gradually increase the weight as you become stronger and more practiced.

Stand with feet hip width apart and pull lower abdominals firmly in. Bend directly to side, keeping hips square to front. Breath in as you bend to side and exhale as you come back to upright position.

DESIGNING YOUR OWN WORKOUT

To begin with choose one exercise per body part and perform one set of each. ie. 1 for chest, back, shoulders etc. Perform 1 set of 12 15 repetitions. Ensure the body is worked evenly. You can introduce a second set with 1 minute rest in between sets when you become stronger. Alternatively you can do a circuit perform all chosen exercises and then repeat. You can split your weekly workouts into different body parts to avoid over training and aid rest and recovery. Eg. Back & bicep, chest & tricep, shoulders and legs. General rule dont exercise a muscle group that is still sore from a previous workout.

This exercise programme has been compiled by Amanda Johashen PB Fitness. E-MAIL: pbfitness@aol.com

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