On certain days, we focus on specific muscle groups. For this post, I am focusing on shoulders and biceps. Keep in mind, it is a 30 minute portion of the class (including set up and stretch).
I think it would be useful to put the exercises I decided to include in each class on here in case you all are looking to tone up and strengthen your upper body! I included a demo link for each one and abbreviated directions for you to follow. Enjoy(:
Materials
- light, heavy, and medium dumbbells
- mat
- bar
Keep in Mind...
- 12 reps, 2 times each exercise (unless I specify otherwise)
- alternate exercises
- After one round, do a set of reps for a different exercise. For example, after one round of Alternating Deltoid Raises, do a round of Arnold DB presses. Then, after one round of DB presses, finish out the last rep of deltiod raises. This helps decrease muscle fatigue so you can efficiently perform each exercise (and use your time efficiently so you aren't taking too many breaks).
- use mediums or heavies unless otherwise specified
Shoulders
·
Alternating Deltiod Raise
o
Hold dumbells at side, raise straight in front
of you to shoulder height, alternate on side
·
Arnold
Dumbbell Press
o
hold dumbbells with palms facing body chest
level elbows bent/ extend arms straight above you whole rotating palms of hands
when reaching top
·
Arm Circles (6 times, you can split it into 2 parts and do another exercise like the DB raise in between)
o
Make arm circles 1 ft in diameter, reverse
direction
o
10 seconds=1 rep
o
use light weights or none
·
DB raise
o
Dbs at side, raise dbs to side nearly to pit of
arm (elbows drive this motion)
o
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-raise
Biceps
·
Alternate Hammer Curl
o
Dbs at side palms facing inward, curl weight
upward to shoulder level and alternate hands
·
DB alternate bicep curl
o
Palms facing side weights at sides, raise weights
one arm at time toward chest, rotate palms to ceiling as you raise weights
·
bar curl (do one rep, then follow with 10 pulses)
o
palms facing forward, elbows close to torso,
bring weight to shoulder level
·
standing concentration curl
o
lean forward, working arm hanging perpendicular
to ground, elbow pointing out toward knee, flex elbow to bring weight to chest
o
http://www.bodybuilding.com/exercises/detail/view/name/standing-concentration-curl
No comments:
Post a Comment