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Friday, June 02, 2006
Exercise the right way - dumbbell lungesRick MitchellMUSCLES TARGETED: quadriceps, gluteals, hamstrings
STARTING POSITION
Stand with feet flat and placed less than shoulder width with toes pointed slightly outward.Hold a dumbbell in each hand with the hands facing inwards.
EXERCISE TECHNIQUE
Step forward, keeping the back straight.Bend the knee of the lead leg until it reaches a 90 degree angle. The knee of your back leg should be roughly two or three inches off the ground at this point.Push forcefully with your lead leg and return to the starting position.Repeat the exercise with your other leg and continue to alternate until you reach the intended number of repetitions.You should note that varying the length of the step will change the emphasis of this exercise. A longer step will place greater emphasis on the hamstring and gluteal muscles. A shorter step will place greater emphasis on the quadriceps muscles. 
Exercise the right way - the decline dumbbell bench pressRick MitchellMUSCLES TARGETED: pectoralis major, anterior deltoids
STARTING POSITION
Sitting at the high end of a decline bench, make sure that ankles and feet are secured under the pads.Grasp two dumbbells using an overhand grip.Set the dumbbells in an upright position on your knees.Lie on the decline bench whilst simultaneously bringing the dumbbells to the side of your chest on either side.Raise the dumbbells to arm's length with the palms facing forward. Do not lock out the elbows.This starting position sees the dumbbells touching each other, directly above the chest.
EXERCISE TECHNIQUE
Slowly bend the arms to lower the dumbbells to a postion on either side of the chest. You should achieve a maximum stretch at this point.Raise the dumbbells slowly to the starting position.Repeat this movement until you complete the intended number of reps.
Exercise The Right Way - The Incline Dumbbell Bench PressRick MitchellMUSCLES TARGETED:pectoralis majorSTARTING POSITIONGrasp two dumbbells using a closed, pronated grip.Assume a supine position on a bench.Press the dumbbells to an extended elbow, parallel arm position above the face.This is the starting point for all repetitions.DOWNWARD MOVEMENTLower the dumbbells together towards the chest and aligned with the nipples.Keep the wrists rigid directly above the elbows.UPWARD MOVEMENTPush the dumbbells upward until the elbows are fully extended.Keep the wrists rigid directly above the elbows.Do not arch back or raise chest to meet the bar.Repeat or finish set.
Exercise The Right Way - The Barbell Bent-Over RowRick MitchellMUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboidsPREPARATIONGrasp the bar with a closed, pronated grip.Grip should be slightly wider than shoulder width.STARTING POSITIONAdopt a shoulder width stance with knees slightly flexed.Flex the torso forward so that it is not quite parallel to the floor.Make sure the back remains straight.Look to a point just ahead of the feet.Let the bar hang with the arms fully extended.This is the starting point for all repetitions.UPWARD MOVEMENTPull the bar up towards the lower chest.Point the elbows up.Keep the torso rigid, back flat and knees slightly flexed.Touch the bar to the chest in one smooth movement.DOWNWARD MOVEMENTLet the elbows slowly extend back to the beginning position.Keep the torso and knees in the same position.Repeat or finish set.
Exercise The Right Way - The Vertical Chest Press
Rick Mitchell
MUSCLES TARGETED: pectoralis major
STARTING POSITION
Sit down and lean back.Grasp the handles with a closed, pronated grip.Align handles with the nipples.Push the handles away from the chest to a fully extended elbow position.This is the starting point for all repetitions.
BACKWARD MOVEMENT
Allow the handles to slowly move backward until level with the chest.
FORWARD MOVEMENT
Push the handles away from the chest to the starting position.Do not arch back or lock elbows.Repeat or finish set.
Exercise The Right Way - The Machine Shoulder PressRick MitchellMUSCLES TARGETED: anterior deltoid, medial deltoidSTARTING POSITIONSit down and lean back to assume good contact.Grasp the handles with a closed pronated grip.Align handles with the top of the shoulders.UPWARD MOVEMENTPush the handles upwards until the elbows are fully extended.Do not arch the lower back or lock the elbows.DOWNWARD MOVEMENTAllow the elbows to slowly flex to lower the handles to the starting position.Repeat or finish set.
Exercise The Right Way - The Standing Calf RaiseRick MitchellSTARTING POSITIONFace the machine, place the balls of the feet on the near edge of the step.Move under the shoulder pads and stand erect with the hips under the shoulders.Position the feet and legs parallel to each other with the toes pointing straight ahead.Extend the knees and allow the heels to hang off the step.UPWARD MOVEMENTPush up on the toes as high as possible.Keep the torso erect, legs and feet parallel and knees extended.Push up off the step.Do not lock the knees.DOWNWARD MOVEMENTAllow the heels to slowly lower back to the starting position.Repeat or finish set.
Exercise The Right Way - The Seated Calf RaiseRick MitchellSTARTING POSITIONSit erect on the seat facing the machine.Position the thighs under the pads and place the balls of the feet on the near edge of the step.Position the feet and legs parallel to each other with the toes pointing straight ahead.Allow the heels to hang off below the step.This is the starting point for each repetition.UPWARD MOVEMENTKeep the torso erect and the legs / feet parallel, push up on toes as high as possible.Push up off the step.DOWNWARD MOVEMENTAllow the heels to slowly lower back to the starting position.Repeat or finish set.
Exercise The Right Way - The Bent-Knee Sit-UpRick MitchellSTARTING POSITIONAssume a supine position on the floor.Flex the knees to bring the heels close to the buttocks.Fold the arms across the chest.UPWARD MOVEMENTFlex the neck to move the chin to the chest.Curl the torso toward the thighs until ONLY the upper back is off the mat.DOWNWARD MOVEMENTAllow the torso to uncurl, then the neck to extend back to the starting position.Repeat or finish set.
Exercise The Right Way - The Lying Triceps ExtensionRick MitchellSTARTING POSITIONAssume a supine position on a bench.Grasp the bar with a closed, pronated grip.Position the bar over the chest with the elbows fully extended and the arms parallel.Point the elbows away from the face.This is the starting point for all repetitions.DOWNWARD MOVEMENTAllow the elbows to slowly flex to lower the bar toward the face.Make sure the wrists remain rigid and elbows point away from face.Keep the upper arms parallel with each other.Lower the bar until it touches the head.UPWARD MOVEMENTPush the bar upward until the elbows are fully extended.Make sure the wrists remain rigid and elbows point away from face.Keep the upper arms parallel with each other.Repeat or finish set.
Exercise the right way - dumbbell lunges
