7/30/2019 Place Your Hands on the Floor Just Beyond Shoulder Width Apart

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USHTRIME PER GJOKSIN

Water Body Lifts

Stand against the edge of the pool, facing away from the water. Place

your hands on the edge and lift your body out of the water, extending

your arms completely. Hold the position for two seconds before

slowly lowering yourself back down. Repeat five times.

Arms / chest and thigh combo

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Person 1 works on: ArmsPerson 2 works on: Thighs

Person 1 lies face-down on the ground with her hands on the floor at

shoulder level and just beyond shoulder width apart. Person 2

keeping her back straight, bends her knees and lowers her body (as if

to sit on a chair) until her thighs are almost parallel to the floor,

making sure her knees are aligned with her feet, and that they dont

go over her toes. Person 2 picks up the feet of person 1 and rests

them on her thighs; she will keep this position for the whole

exercise. Person 1, keeping her abdominal muscles tight, slowly

bends her elbows and lowers her body towards the ground,

squeezing chest muscles to push herself back to the starting position.Do two sets of 10 reps, alternating positions between sets.

Place your hands on the floor just beyond shoulder width apart. Keep

your back straight and your knees bent, resting on the floor. Keeping

your abdominal muscles tight, slowly lower your body so as to touch

your nose to the floor. Squeeze chest muscles to push yourself back tothe starting position. To increase the resistance, try doing the push-up

on your toes instead of your knees.

Do three sets of 12 repetitions, resting no more than 90 seconds

between each set.

This exercise strengthens the pectorals (chest) and firms the triceps

(muscles at the back of the upper arm).

http://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=http://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=http://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=&print=exercisehttp://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=&print=exercisehttp://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=http://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=http://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=&print=exercisehttp://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=&print=exercisehttp://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=&print=exercisehttp://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=&print=exercisehttp://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=&print=exercisehttp://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=&print=exercisehttp://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=&print=exercisehttp://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=&print=exercisehttp://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=&print=exercisehttp://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=&print=exercisehttp://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=&print=exercisehttp://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=&print=exercisehttp://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=&print=exercisehttp://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=http://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=&print=exercisehttp://www.divine.ca/en/health/exercise-finder/c_266_i_78/arms--chest-and-thigh-combo-1.html?do=single_exercise&part_id=5&muscle_id=

7/30/2019 Place Your Hands on the Floor Just Beyond Shoulder Width Apart

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The SquatRating: (0 Ratings)

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1. In a standing position with legs shoulder-width apart, hold the kettlebellclose to your chest with both hands, the weight facing downwards. (ImageA)

2. Slowly bend your knees until your thighs and calves form a 90 degreeangle, making sure your knees are aligned with your feet, and that theydont go over your toes. (Image B)

3. Lower your body a bit more until your butt is close to the ground, but

without sitting down on it. (Image C)

4. Return to the start position.

Unbalanced Chair

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7/30/2019 Place Your Hands on the Floor Just Beyond Shoulder Width Apart

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Stand with your back to a wall, ensuring your entire back is leaning

against it. Hold the dumbbells with your arms at your sides, palms

facing your body. Bend your knees so that your thighs are

perpendicular to the wall and to your calves. Ensure your feet are hip-

width apart, and raise your arms, aligning them with your shoulders.

Your arms should now be forming right angles with your torso. Next,

raise your left foot off the ground by a few centimetres and hold the

position for a few seconds. Slowly bring your leg back down before

switching legs. Perform two sets of 20 repetitions (10 with each leg).

USHTRIME PER SHPATULLAT

Reverse fly

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Sit on an exercise ball, your knees bent at a 90 degree angle and your

upper body leaning forward (slightly resting on your thighs), your

back and head level with the ground.

Hold a 5 lb. dumbbell in both hands, behind your calves, your palms

facing inwards. Raise the dumbbells up in an arc, squeezing both your

shoulder blades. Repeat.

Do three sets of 12 repetitions.

Lateral incline shoulder raises

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7/30/2019 Place Your Hands on the Floor Just Beyond Shoulder Width Apart

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Rest your upper body (on your side) on an incline bench (set at a 60

degree angle) and keep one foot on the ground.

Hold a 3 lb. dumbbell alongside your body, and raise the dumbbell

away from your side until perpendicular to your body.

Lower back to starting position. Do two sets of 8 repetitions,

switching sides and arms.

Double shoulder press (with dumbbell)

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Stand and hold a 5 lb. dumbbell in each hand, your arms bent upwards at the

elbows, your forearms and upper-arms at a 90 degree angle.

Keeping your abdominals flexed, slowly push the dumbbells upwards, keeping

your arms straight, your elbows slightly bent. Slowly lower the dumbbells back to

the starting position and then rotate your shoulders forward by 90 degrees. In thatposition, forearms parallel to your face, now raise your arms upwards, elbows

remaining slightly bent. Lower them down, and return to the original position, and

repeat.

Do three sets of 6 repetitions.

Shoulders

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7/30/2019 Place Your Hands on the Floor Just Beyond Shoulder Width Apart

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Person 1 works on: Shoulders

Person 2 works on: Shoulders

Person 1 and person 2 sit back to back on the ground with their

legs extended and knees slightly bent. Holding the medicine

ball and keeping her arms straight with a micro bend at the

elbow, person 1 reaches over her head and hands the ball to

person 2. Person 2 lifts her arms up over her head to receive

the ball, and then brings them back down until they are parallel

to the floor, keeping them straight with a micro bend at the

elbow. She then slowly brings her arms back up to give theball back to person 1, who then repeats the same movement.

Continue the exchange until each person has held the medicine

ball 20 times.

Stretched Plank

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Get down on all fours with your hands at shoulder width apart. Then,

stretch your legs out in back of you with your toes tucked (push-up

position). Keeping your back straight, extend your right arm in front

of you while simultaneously lifting up your left leg (keeping it

straight). Slowly come back to the starting position and repeat with the

left arm and right leg.

Do two sets of eight reps (one rep = each time you lift one arm and

leg).

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7/30/2019 Place Your Hands on the Floor Just Beyond Shoulder Width Apart

6/17

Vertical BalanceRating: (0 Ratings)

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For this exercise, all you need is a single dumbbell or a medicine ball.

Stand with your legs a little farther than shoulder-width apart. Take

the dumbbell or ball in your hands and lift your arms above yourhead. Bend your knees slightly and lean your upper body forward

(keeping your back straight) and lower the weight between both legs,

without letting it touch the floor. Your knees will bend further as you

execute the move. Return to the starting position, bringing the weight

back above your head. Repeat the same movement, doing two sets of

20 repetitions.

Unbalanced Chair

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Stand with your back to a wall, ensuring your entire back is leaning

against it. Hold the dumbbells with your arms at your sides, palms

facing your body. Bend your knees so that your thighs are

perpendicular to the wall and to your calves. Ensure your feet are hip-

width apart, and raise your arms, aligning them with your shoulders.

Your arms should now be forming right angles with your torso. Next,

raise your left foot off the ground by a few centimetres and hold the

position for a few seconds. Slowly bring your leg back down before

switching legs. Perform two sets of 20 repetitions (10 with each leg).

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7/30/2019 Place Your Hands on the Floor Just Beyond Shoulder Width Apart

7/17

Arm and shoulder stretches

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Sit on the edge of the couch, back straight and feet on the ground.

Stretch out your arms to your side at shoulder-height and push them

back behind you as far as you can, all the while keeping them straight.

Hold this position for ten seconds and repeat five times. This exercise

will work your shoulders and arms.

USHTRIME PER KRAHET

Biceps Curl

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Sit on a chair or bench with your feet flat on the floor, or stand. Keep your

back straight and abdominals contracted. Hold a dumbbell in each hand,

palms facing front, arms straight down and elbows close to the waist. Bend

one arm to curl the dumbbell toward your shoulder, keeping your elbowglued to your waist and your wrist inline with your forearm. Lower dumbbell

back to starting position and repeat with other arm. This counts as one

repetition. Do three sets of 15 repetitions, resting no more than 90 seconds

between each set. Select a weight that allows you to easily complete your set

yet challenges your muscle in the last few repetitions.

This exercise strengthens the front of the upper arms, the biceps.

Push up

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7/30/2019 Place Your Hands on the Floor Just Beyond Shoulder Width Apart

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Place your hands on the floor just beyond shoulder width apart. Keep

your back straight and your knees bent, resting on the floor. Keeping

your abdominal muscles tight, slowly lower your body so as to touch

your nose to the floor. Squeeze chest muscles to push yourself back to

the starting position. To increase the resistance, try doing the push-up

on your toes instead of your knees.

Do three sets of 12 repetitions, resting no more than 90 seconds

between each set.

This exercise strengthens the pectorals (chest) and firms the triceps

(muscles at the back of the upper arm).

Triceps Dip

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Place your hands shoulder width apart on the edge of a sturdy bench

or chair with your knuckles pointing straight ahead. Move your feet

out as far out in front of you as possible. Straighten out your arms,

keeping a little bend in your elbows in order to always keep tension on

your triceps and off your joints. With your arms close to your body,

slowly lower your upper body down towards the floor. Once you reach

the bottom of the movement, slowly press off with your hands and

push yourself back up to the starting position with your triceps. Use

your weight as resistance, the farther your body is from the bench, the

harder your triceps work. To lighten the load, keep your body close to

the bench.

Start with as many as you can do. Work up to two sets of 12repetitions, resting no more than 90 seconds between each set. This

exercise strengthens the triceps (back of the arm).

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7/30/2019 Place Your Hands on the Floor Just Beyond Shoulder Width Apart

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Splash Ups

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Stand in the pool with your feet wide enough apart so that the water

reaches about half-way between your elbows and shoulders (if the water is

too shallow, you can bend your knees and do the exercise in a squatting

position). With your elbows bent and your palms facing up at about waist-

level, energetically splash the water up towards your chest for three

minutes.

Water Push Downs

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Stand in waist-deep water, your elbows bent and positioned near your

waist, with your palms turned down and touching the surface of the water.

Keeping your elbows locked in place, push your hands down into the

water until they are beside your hips, making sure to move only your

forearms. Turn your hands so that your palms are facing up, and slowly

bring them back towards the surface. Repeat 10 times.

Reverse dumbbell curls

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