Fitness Tips (page two)

Warm Up Exercises

(15 repetitions of each exercise)

Shoulder Stretch

Breath in and start moving arms to sides at same time.
Arms and shoulders right back. Breathe out. Repeat exercise.

Alternate Arm and Leg Raises

Raise right arm and left leg. Hold high position for two seconds. Breathe out as you lower arm and leg slowly. Alternate right arm and left leg/left arm and right leg. Vary space of arms and legs uniformly for each set so pressure point on back varies the leverage on vertebrae.

Easy Curls

Take position as shown. Knees bent, hands placed on opposite shoulders. Deep breath, raise shoulders so that chin is on chest. Head back to floor. Breathe out.

Main Exercises

(Do each exercise as follows: 1 light set of 12 Repetitions, 2 minutes rest, 2 medium sets of 10 Repetitions)

Two Hand Press

Keep body straight. Continue pushing with arms. Feet shoulder width apart. Hold barbell firm across top of chest. Take deep breath and hold it. Push bar upward with arms only. Push bar to arms length. Breathe out. Repeat exercise.

Bench Press

Deep breath, lower weight to chest and return to arms length. Breathe out. Repeat exercise.

Upright Rowing

Keep back straight. Bar and hands close but not touching body. Grip bar with hands four inches apart. Hold bar at arms length. Take deep breath and hold it. Start lifting weight upward. Lift bar right up to chin. Lower bar slowly. Breathe out. Repeat exercise.

Deadlift

With feet shoulder width apart grasp bar just outside your knees. Head up, breath in and stand up with arms at full stretch. Lower weight to floor and exhale.

Full Squat

Thighs parallel with floor. Note: you should be using a safety rail with this exercise.

Dumbbell and Barbell Pull Overs

Deep breath. Lower weight bending elbows. Hold in low position two seconds. Return slowly.

Rhodos Health & Fitness
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