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Strength Training: Lower Body Exercises

Brian Bartholomew - Friday, August 10, 2012
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  • Squat: Place the barbell on your upper back. Grab the barbell with a grip wider than your shoulder width. Stand with your feet wider than shoulder width. Keep your head up and your back straight. Now bend your knees and squat down until your thighs are parallel to the floor. Do not bend your upper back or lean forward. Once your thighs are parallel, push upwards into the standing position. This exercise can also be done holding dumbbells at your sides.

  • Strength training lunge: Place the barbell on your upper back. Stand tall and look straight ahead. With your right foot, step straight ahead little more than a normal stride. Bend your left knee until it almost touches the ground. Your right knee should also be bending and pointing straight ahead. Keep your trunk, head, and shoulders upright and pointed straight ahead. Push off with your right foot, return it next to your left foot, and return to the standing position with both feet next to each other. Now step forward with your left foot and repeat the lunge with your left leg. This exercise can also be done holding dumbbells at your sides.

  • Calf raise: Place a 2 x 4 piece of wood on the floor (you can also use one of the large round weight plates). Place the barbell on your upper back. Stand on top of the board with the heel half of your feet hanging off the back. Now raise up on the balls of your toes. Pause at the top for a count of two. Lower your feet back down. Let your heels go below parallel and pause for a count of two. This exercise can also be done holding dumbbells at your sides.

  • Leg curl: Lie face down on weight bench with leg attachment. Adjust the leg pads to rest above your ankles but below your calves. Select the appropriate weight in the weight stack. Curl your legs up towards your buttocks. Pause at the top for a count of one. In a controlled manner, lower the weight back until your leg is straight.

  • Leg extension: Sit down on the a weight bench with a leg attachment. Adjust the leg pads so that they are placed at mid-shin level. This should be above the ankles, but below the knees. Select the appropriate weight in the weight stack. Straighten out your knees, pushing the leg pads out and away. Once your legs are straight, pause for one second. Lower the weight in a controlled manner by bending your knees back to the starting position.

  • Crunch: Lie down flat on your back and cross your arms across your chest. Place your right hand on your left shoulder. Place your left hand on your right shoulder. Bend your knees and put your feet firmly on the ground. Slowly lift your head, neck and shoulders off the ground several inches toward your knees. Pause for one second. Lower your head, neck, and shoulders back to the ground.

Strength Training: Upper Body Exercises

Brian Bartholomew - Friday, August 10, 2012
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  • Bench press: Lie down on a flat weight bench with your head under the barbell. Grab the barbell with your palms facing away from you. Your hands should be placed about 3 inches wider than your shoulder width on each side. Place your feet firmly on the ground. Push your buttocks and back flat into the bench. Lower the barbell down to your chest. Push the barbell up, away from your chest, and slightly towards your head. Note: This can also be done holding dumbbells.

  • Lat pull-down: Grab a lat bar with your hands placed 2 to 3 inches wider than shoulder width. Sit on the seat and face the machine. Look ahead and slightly upwards. Pull the lat bar down. Pull it in front of your face until it touches the top of your chest. Pause for one second. Slowly let the lat bar rise up until your arms are straight.

  • Pull-up: Grab a lat bar using a grip 2 to 3 inches wider than your shoulder width. Start with your arms straight. Pull your body up until your chin is over the bar. Pause for one second. Slowly lower your body back until your arms are straight.

  • Triceps extension: Grab a dumbbell in each hand. Lie down on a flat bench. Push the dumbbells up so that your arms are straight. Slowly bend your elbows and lower the dumbbells toward your head until they are next to your ears and your elbows are fully bent. Now fully straighten your elbows so your arms are back in their starting position.

  • Dip: Use a set of parallel bars at dip station. Place one hand on each bar with your palms facing the floor. Start with your elbows locked and your arms straight. Look straight ahead. Slowly lower your body down. Stop when your elbows are at or a little past 90 degrees. Pause for one second. Push your body up until your arms are straight once again.

  • Curl: Sit on a bench with a dumbbell in each hand. Grip the dumbbell so that your palms face up. Keep your back straight and look forward. Bend your right elbow to raise the dumbbell. Raise the dumbbell until your right elbow is fully bent. Slowly lower the dumbbell back down until your right arm is straight. Now do the same motion for your left arm.

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