Beginners Exercise Programs
There are many different exercise programs that someone just starting to exercise can use
. The key to deciding what exercise program to follow will depend on your goals, your lifestyle and what activities you enjoy. It is important to select exercise activity that you enjoy because this will help you to keep going when the going gets tough.
If youve decided that you want to lift weights and you have a gym membership, here is a sample beginner full body workout that you can try.
Heres your sample workout:
DB curl with shoulder press 3 sets 12 reps
1. Start by holding the dumbells at your side with a neutral grip.
2. Curl the dumbells up to shoulder level and then proceed into a shoulder press.
3. Keep your abs tight throughout the movement.
4. Return to the starting position and repeat.
DB chest flye (palms forward) 3 sets 12 reps
1. Lie on your back with the dumbells extended over your chest and palms facing forward.
2. Keeping your arms semi straight lower them out and to the side until your upper arm is parallel to your body. Keep your palms facing forward.
3. Once you reach parallel raise your arms back up in a semi circle arc keeping your arms semi straight throughout the movement.
Dumbell Deadlift Row 3 sets 12 reps
1. Start by holding dumbells at your side.
2. Squat down until the dumbells almost touch the ground.
3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
4. Now pull the dumbells in towards your waist.
5. Return to the starting position and repeat.
DB Squat 3 sets 12 reps
1) Grasp DBs and let arms hang down at sides.
2) Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5) during movement. Be sure to sit back so that knees stay over the feet.
4) Once thighs are parallel to floor, return to start position.
5) Remember to keep head and back straight in a neutral position hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6) DO NOT allow knees to go past the big toe or deviate laterally or medially throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Dumbbell Lateral Raise 3 sets 12 reps
1. Stand with feet shoulder width apart or sit on bench in upright position.
2. Start position: Grasp DBs with an underhand grip (palms facing forward). Arms should hang down at sides with elbows slightly bent.
3. Raise DBs to side of body at shoulder height. Keep elbows only slightly bent with thumbs pointing up throughout movement.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
Seated Dumbbell Tricep Overhead Extension 3 sets 12 reps
1. Sit in upright position.
2. Start position: Grasp DB and place palms on inner side of weight plate as shown. Press DB directly overhead (now palms are up).
3. Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.
4. Return to start position.
5. Remember to keep back and head straight hyperextension or flexion may cause injury.
by: jelani simba khalfani
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