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- The Deltoids. Strength:
Static Deltoid Contraction
Begin this deltoid strengthening exercise standing next to a wall with your back and elbow straight as demonstrated (figure 2). Gently push your arm to the side against the wall as hard as possible and comfortable without pain. Hold for 5 seconds and repeat 10 times on each side provided it is pain free.
Endurance: Lie on your stomach on a stability ball with your legs extended, toes on the ground, belly button drawn-in, and glutes squeezed. To start, hold a light dumbbell in each hand with your arms extended in front of your body. Next, raise both of your arms with your thumbs pointed up so that from above your arms and body form a “T” position. Be careful not to shrug your shoulders or arch your back. Hold the top position for a second or two before returning your arms to the floor. Alternately, this exercise can be performed on a bench or the floor if a stability ball is unavailable. To increase muscular endurance perform 12-20 repetitions for 1-3 sets, and to increase strength perform 8-12 repetitions for 2-4 sets.
- The Chest. Strength:
Position yourself on the bench with your feet firmly on the ground and your back flat. (The bar should be directly over your eyes, and your head, shoulders, and buttocks should be on the bench.)
Grasp the barbell with palms forward and thumbs wrapped around the bar. Move the bar into starting position, with help from a spotter if needed. Position the bar over your chin or upper chest, keeping your elbows and wrists straight.
Inhale, and lower the bar slowly until it just touches your chest below your armpits. As you lower, flare your elbows out slightly to build pectoral strength. Next, exhale and press the bar up, keeping your wrists straight and your back flat.
Endurance: Pushups performed at 50 - 70% of your one repetition maximum with a rest interval up to 90 seconds. Great chest exercises include: push-ups, dumbbell chest press, barbell chest press and variations in angles of working your chest such as incline and decline chest press.
- The Trapezius. Strength:
Begin with a barbell either on the floor or on a rack. Using an overhand grip, grasp the barbell and stand up. Your hands should be slightly wider than shoulder width. Engage your abdominal muscles to stabilize your spine. Keeping your elbows straight, raise your shoulders toward your ears, then lower them. Lift your shoulders straight up and down without rolling them forward or back.
Endurance: Isometrics. Isometrics are stationary exercises, meaning you do not lift and lower a weight, or move quickly in and out of a position. Instead, you contract the traps and remain in that position for 10 to 30 seconds. For example, shrug your shoulders and keep them in the upright position for your selected duration. Another way to isometrically strengthen the traps is to squeeze your shoulder blades together while keeping your chest lifted and your back in good posture. Maintain the squeeze for 10 to 30 seconds before you release, relax and repeat. Yoga poses, such as downward facing dog, also improve your trapezius in an isometric way.
- The Latissimus Dorsi. Strength:
close machine pulldown:
This movement is performed with a pull down machine. You will be bringing the bar down to your front, not to the back. Sit on the seat provided, adjusting the pad on your thighs provided so that you are comfortable as well as secure. Choose the desired weight. Grasp the bar with your palms facing towards you. Take a narrow grip. Begin by being fully extended and grasping the bar. Next, pull the bar down to your upper chest. Keep your elbows close to your sides.Hold and contract for 1-2 seconds, then slowly extend back to the starting position.
Endurace: Reverse Fly: When done in high repetition and with light weight, this exercise helps to build endurance in the trapezius, rhomboids, and rear deltoids, pulling the shoulders back and up to hold the shoulders in a more natural position.
- The Triceps. Strength:
Static Triceps: Begin this exercise with your elbow at your side and bent to 90 degrees. Your palm should be facing inwards with your hand in a fist as demonstrated (figure 2). Push down against your other hand tightening the muscles at the back of your arm (triceps). Hold for 5 seconds and repeat 10 times as hard as possible without pain. Perform on each side.
Endurance: Tricep dips: Begin this exercise with your feet on the ground and your hands supporting you on a stable chair or bench as demonstrated (figure 5). Keeping your back straight, slowly straighten your elbows tightening the muscles at the back of your arm (triceps). Perform 3 sets of 10 repetitions provided the exercise is pain free.
- The Biceps. Strength:
EZ BAR: Grab an EZ-Bar with an underhand grip. Make sure your hands are about six inches apart. Keep a tight posture and stand upright with your feet about shoulder-width apart
Endurance: Seated Row: The seated row machine mostly targets the big muscles in your back, but you’ll find that as you pull the grips toward your midsection your biceps begin to burn. To increase your slow-twitch fibers and build your biceps' endurance, set the weight low enough that you can do 15 to 20 repetitions and three to five sets.
- The Abdominals. Strength:
Vertical leg tuck: Lie flat on the floor with lower back pressed to the ground. Place hands behind head. Extend legs straight up, crossed at the ankles with a slight bend in the knee. Contract abdominal muscles by lifting torso toward knees. Make sure to keep chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.
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