UPPER CHEST-With one palm facing out and the other palm facing in , grip fingers at a level parallel to the top of the chest , with your elbows pointing out to sides . Pull in opposite direction. Hold for a few seconds then slowly release tension .\
BICEPS-Stand with the right arm bent at a 90 degree angle, hand fisted and the left hand grasping the top of the right wrist. As the right arm pushes up , the left hand pushes down. Hold for a few seconds then slowly release tension and then change arm positions to work the left bicep. Perform five repetitions with each arm.
TRICEPS-Stand with the right arm curled up , the hand fisted. Grasp the bottom of the right wrist with the left hand and push up as the right arm presses down. Hold for a few seconds then slowly release tension and change arm positions to work the left tricep. Perform five repetitions with each arm,
ABDOMINALS-Lie on your back , proceed to raise straightened legs a few inches off the ground. Hold for a few seconds and then slowly lower legs. Perform five repetitions.
SHOULDERS-Standing , extend the right arm out in front and place the left hand against the bent right arm. Proceed to press out with the right arm as the left hand resists. Hold for a few seconds then slowly release tension and next perform the exercise for the left shoulder. Perform five repetitions each way.
BACK-Sit on the ground with the right leg straight out. Raise and bend the left leg and grasp the flexed foot with both hands. Proceed to pull the foot back as it presses out. Hold for a few seconds then release the tension slowly and change the leg position to work the other side. Perform five repetitions with each leg.
LOWER CHEST-Stand with palms against each other in front of the chest. Proceed to press together with equal force. Hold for a few seconds then slowly release the tension. Perform five repetitions.
BUTTOCKS-Stand with hands behind your head and proceed to clench buttocks together as tightly as possible. Hold for a few seconds then slowly release the tension. Perform five repetitions.
BICEPS-Stand with the right arm bent at a 90 degree angle, hand fisted and the left hand grasping the top of the right wrist. As the right arm pushes up , the left hand pushes down. Hold for a few seconds then slowly release tension and then change arm positions to work the left bicep. Perform five repetitions with each arm.
TRICEPS-Stand with the right arm curled up , the hand fisted. Grasp the bottom of the right wrist with the left hand and push up as the right arm presses down. Hold for a few seconds then slowly release tension and change arm positions to work the left tricep. Perform five repetitions with each arm,
ABDOMINALS-Lie on your back , proceed to raise straightened legs a few inches off the ground. Hold for a few seconds and then slowly lower legs. Perform five repetitions.
SHOULDERS-Standing , extend the right arm out in front and place the left hand against the bent right arm. Proceed to press out with the right arm as the left hand resists. Hold for a few seconds then slowly release tension and next perform the exercise for the left shoulder. Perform five repetitions each way.
BACK-Sit on the ground with the right leg straight out. Raise and bend the left leg and grasp the flexed foot with both hands. Proceed to pull the foot back as it presses out. Hold for a few seconds then release the tension slowly and change the leg position to work the other side. Perform five repetitions with each leg.
LOWER CHEST-Stand with palms against each other in front of the chest. Proceed to press together with equal force. Hold for a few seconds then slowly release the tension. Perform five repetitions.
BUTTOCKS-Stand with hands behind your head and proceed to clench buttocks together as tightly as possible. Hold for a few seconds then slowly release the tension. Perform five repetitions.
No comments:
Post a Comment