The one weighted exercise you will not find in my programs is
weighted side bends, as this could make you look wider in the waste, distracting from creating a lean image.
The exercises you do and how you do them can affect how your body changes, e.g. if you do a lot of ab exercises concentrating on your obliques (such as Russian twists and
weighted side bends) you may be, unintentionally, making your waist look thicker.
Remember what I said above about
weighted side bends pushing out the love handles to make you look fatter?
The best example is
the weighted side bend exercise.
Not exact matches
The left knee should be
bent, left heel flat on the floor, and right leg extended with your
weight over the left
side of your body (b).
Keeping your chest up and your torso stationary, raise the
weights to the
sides with a slight
bend at the elbow until your arms are parallel to the floor, then lower them back down.
• Keeping a flat back, slightly
bend your elbows, exhale and pull the
weights away from each other laterally (to the
sides) in an arc motion.
Start with feet in a wide stance, a 3 - pound dumbbell in each hand; shift
weight to left
side,
bending right leg back.
Here's how to do it: Stand with feet hip - width apart, holding an 8 - to 10 - pound dumbbell in each hand, elbows
bent at
sides and
weights just above shoulders.
One good use: Overhead press: Stand with feet hip - width apart, holding a dumbbell in each hand, elbows
bent by
sides,
weights just above shoulders (A).
3 × 20 seated
bent over deltoid raise 2.3 × 20 seated
side lateral dumbbell rise 3.3 × 20 seated front dumbbell raise 4.3 × 6 heavy dumbell press and then superset with lighter
weight.
Start slowly lowering the
weights down and out on either
side in a wide arc while keeping your arms as straight as possible but with a slight
bend at the elbow.
Extend your right hand toward the ceiling and start lowering the
weight in an arc out to the
side, maintaining a slight
bend in the elbow.
Breathe out and lower the
weights gently to your
sides by
bending your elbows, until you feel a stretch in your chest muscles.
Draw the
weight up toward chest by
bending your right elbow, and then slowly release, returning the arm down by your
side.
Walk the hands
side - to -
side as you transition your
weight from one leg to the other,
bending one knee then the other.
As you stand with your feet shoulder - width apart, take a dumbbell in each hand and slightly
bend the elbows as the
weights hang by your
sides, palms facing one another.
Keeping hips lifted, open arms out to the
sides, then
bend elbows to lift
weights up, palms facing in.
While holding a
weight in your right hand, with your arm out to the
side at a 90 - degree angle, reach up, extending your arm towards the ceiling and begin
bending your body to your left
side.
Bent - over lateral raise With your upper body parallel with the floor and slightly
bent but rigid elbows, raise the
weights out to your
sides in line with your deltoids.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press,
side laterals,
bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or dumbbell curl, cable curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg curl Calves — 3 exercises, standing calf raise,
bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises,
weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
Keeping the right leg straight, lower yourself down into a squat by moving all the
weight on the left
side and
bending the left knee.
My favorite exercise is the dumbbell
side bends and Russian twist with
weight.
Keep the
weight in the right leg and
bend the knee as you slide the left foot out to the
side, keeping the leg straight.
Quads: squat (or leg press), leg extension Leg bi: leg curl on 2 different machines calves: standing calf raise, seated calf raise Chest: bench press, cable flyes back:
bent over row, pulldown traps: barbell shrugs * shoulders: behind neck press,
side lateral bis: barbel curl, one arm dumbell curl on preacher bench tris: lying tricep extension, cable pushdown fores: hammer curls, behind the back standing wrist curls abs:
weighted crunches, cable
side crunches
Laying on their front (prone) with the arm out to the
side and elbow
bent as shown, the athlete rotates the shoulder to lift the
weight towards the ceiling as far as is comfortable.
Then as you lean to the
bent - knee
side, she should continue to pull on the strap, helping you to keep your
weight back, on the back leg and heel.
In a
side - lying position as shown and with the arm supported and elbow
bent to a right angle, the athlete lifts the
weight upwards, keeping the upper arm resting against the body.
Set the 2 safety bars on each
side to a height that's just at about your chest level when lying flat on the bench, and adjust the
weight holder hooks to a height that's about 2 notches up from the safety bar, so your arms need to
bend somewhat to lift the
weights, but at the same time, doesn't require too much effort.
Shift your
weight into the left
side and, staying as low as you can (it's natural for the left leg to straighten a little, but don't come out of the
bent knee all the way), lift the right leg straight up and out to the
side, squeezing into your
side butt (abductors if we're being fancy).
Keeping our eyes closed, we mentally examined our bodies, noticing how our
weight was distributed, if our arms were by our
sides, if one knee was straightened and the other
bent, and how our back and neck felt.
You can create another progression of this exercise where you take a
weight in the opposite hand, create that same compression and
side bend, bring «this» up, and reach that up nice and far.
For plank rotations, start in a plank position with a
weight in one hand, turn your body to that
side and bring the
weight up to your chest, allow your legs to turn and your back knee to
bend.
• Maintaining your upper body in the same position and your arms slightly
bent, raise the
weights out to either
side until they reach shoulder height.
The
side bend targets the abdominal muscles and the obliques, but the
weights are not helpful.
Face your elbow to the
side so that when you
bend your arm and lower the
weight the dumbbell comes over the opposite shoulder.
• Maintaining a slight
bend in the elbow throughout the entire movement, raise the
weight up on your
side until the dumbbells are parallel with the floor.
In other words, begin with your elbows
bent, arms on the pads, upper arms down at your
sides, and the
weight off the stack to provide tension.
To make overhead pressing even more challenging for your core, instead of using a barbell use a heavy dumbbell in just one hand while standing and
bend slightly to one
side (
bend away from the
side holding the dumbbell) to help engage your oblique muscles more to help you lift the
weight.
The forthcoming Focus RS and Volkswagen's Golf R both have gobs more power and torque, albeit at a slightly higher starting price, but then so does the cheaper Focus ST.. The JCW has size on its
side, though, and the resulting power to
weight ratio makes for a city car that can squirt out of
bends and away from stoplights with as much alacrity as far more powerful sports cars — up to a certain speed.
In Sport mode with the adaptive suspension firmed up, the near -4,000-pound Stinger felt planted through gradual, high - speed
bends and handled
side - to -
side weight transfers remarkably well with an acceptable amount of body roll for a grand touring - type car.
Rubbermaid makes quality containers that won't
bend or twist too much under the
weight of litter or cat paws, and they tend to have high
sides.
But when journalists
bend too far to include «both
sides» of the story, it hides that the
weight of the facts lies on one
side.