Not exact matches
Start
by holding the pair of dumbbells on each
side, then
raise them in a controlled manner, with a slight bend in the elbows until your
arms become parallel to the ground.
Place the
arms by the
sides of the body, then bend the elbows and
raise the hands so that the palms face each other.
Raise the dumbbells up and out to your
side by extending your
arms until your elbows reach shoulder height and your
arms are roughly parallel to the floor, while trying to bring the shoulder blades as close together as possible.
Repeat these moves in reverse,
by performing a lateral
raise, lifting
arms out to the
sides at shoulder level, then to shoulder height in front of you and then slowly lower them down to the fronts of your thighs.
Move your
arms around in circles, loosen up your neck
by moving it
side to
side and in circles, move your hips around in circles, touch your toes, stretch your quadriceps and hamstrings, do 10 bodyweight squats, and 20 bodyweight calf
raises to get the blood flowing around your shins.
This exercise works
by raising the
arms away from the body, and is done on both the front,
side and back area.
trap - bar bent - legged deadlift 1 x 15 - 20 followed immediately
by Rader chest pull 1 x 20 rest 5 minutes supine leg curl 1 x 10 - 15 seated calf
raise 1 x 15 - 20 D.A.R.D.
raise 1 x 8 - 12 barbell
side bend 1 x 8 - 12 barbell bench press 1 x 8 - 12 chin - up or pull - down 2 x 8 - 12 military barbell overhead press 2 x 8 - 12 shrug 2 x 8 - 12 close - grip bench press 2 x 8 - 12 standing biceps curl with straight bar and
arm blaster 1 x 8 - 12 hammer curl 1 x 8 - 12 crunch 1 x 15 - 20 reverse crunch 1 x 10 - 15
The middle deltoid is often trained
by performing lateral
raises, which involve shoulder abduction (
raising the
arms out to the
sides, to shoulder height).
This stretch can also be intensified
by raising the
arm on the same
side as the leg being stretched.
An electrical storm If youre out in the open, get away from trees or poles and get into a modified crouch: Bend head forward, keep elbows tightly
by sides, wrap
arms around knees (do nt let hands touch the ground), and
raise heels slightly off the ground, so your full foot isnt on the ground.