Exercises and Proper Techniques
SAFETY CONSIDERATIONS: IF YOU HAVE A SLIGHT AMOUNT OF PAIN DURING AN EXERCISE DO NOT CONTINUE THE EXERCISE. IF YOU HAVE HIGH BLOOD PRESSURE DO NO HAVE YOUR ARMS ABOVE YOUR HEAD FOR A LONG PERIOD OF TIME. THOSE WITH OSTEOPOROSIS BE CAREFUL WITH TWISTs AND ROTATION.
Standing or Seated Bicep Curls
This exercise is designed to target the bicep brachii muscle. This exercise is performed by lifting the resistance band or dumbbell by flexing of the elbows. Safety Concerns: Keep your back straight and flex at the elbow. You do not want low back pain or a shoulder injury. Seated Chest/Triceps Press
This exercise is designed to target the pectoralis major and triceps. While being seated in a chair have the resistance band wrapped around the chair. Grab both ends of the resistance bands and push forward extending your elbows. Safety Concerns: Have a straight back and prevent hyper extension. Side and Front Lateral Raises (seated)
This exercise targets the shoulder muscles. To perform this exercise you are to have the resistance band underneath your feet when standing or underneath your glutes when seated. Next raise both arms with the elbow locked. You can raise the resistance band in front of you of to the side for different muscle groups. Chair Supported Lunges
The muscles targeted in this exercise are quadriceps glutes and hips. To perform this exercise you will need a chair for support and better form. We will bend are front knee 90 degrees while holding our chair with the same side hand. We will stand up then do the same thing with the other leg. Safety Concerns: If you are unable to do this exercise you can sit in the chair and a modification by lifting your knee to your chest. Repeat with the other leg accordingly. Chair Supported Calf Raises
The muscle we target in this workout are the gastrocnemius, tibialis posterior, and soleus. To perform this exercise we will be using a chair. While holding on the chair with both hands we will perform plantar flexion or ankle flexion. |