SECTION 5: Exercises
Standing Curls | START: | FINISH: |
Muscles Worked:
Biceps and other elbow flexors
Key Points:
»Keep elbows at your sides.
»Keep your wrists straight.
»Keep your trunk muscles tight and maintain a very slight arch in your lower back.
Wide Squats
Muscles Worked:
Quadriceps, glutes, hamstrings and adductors
Key Points:
»Keep the knees pointed in the same direction as the toes.
»Keep the head and neck in line with the trunk.
»Pay close attention to all alignment and stabilization issues on every part of each and repetition.
START:
»Hold the dumbbells with your hands facing forward.
»Stand with your upper arms by your sides, lift your chest, tighten your abdominals and maintain a very slight arch in your lower back.
START:
START:
»Grab the dumbbell with both hands and stand with you feet slightly wider than shoulder width apart.
»Slightly rotate your hips outward, feet and knees should be lined up in that outward position as well.
»Stabilize your torso by lifting your chest, tightening your abs and maintaining a slight arch in your lower back.
ACTION:
»Curl the dumbbells forward, then upward, and then toward your shoulders while keeping your elbows at your sides and your upper arms completely still.
»Slowly lower to the starting position by performing the same arcing motion.
FINISH:
ACTION:
»Under control, slowly squat down by sticking the hips back as the knees start to bend.
»Keep the chest up and the and back flat as the hips continue to move backward.
»Lower to approximately 90 degrees at the knees, unless otherwise determined.
»Return to the starting position.
»Do not lockout the knees at the top of the squat.
