THE EX­ER­CISES

Best Health - - FITNESS -

STAIR STEP-UPS WORKS: BUTT, CALVES, THIGHS

A. Stand fac­ing the bot­tom step of a stair­case or a step at the gym.

B. Put your right foot on the step, straight­en­ing your right leg and rais­ing your­self onto the step. As you do, bend your left knee up, rais­ing your left leg di­rectly in front of you.

C. Briefly bal­ance on your right leg (your left foot is in the air). Slowly lower your left foot to the floor, squat­ting slightly, with­out mov­ing your right foot.

TECH­NIQUE TIP Re­sist lean­ing for­ward; align shoul­ders over hips.

CHEST PRESS WORKS: CHEST, BACK OF UP­PER ARMS

A. Hold dumb­bells and lie face up on the floor or an ex­er­cise bench, with arms at chest level and el­bows at 90-de­grees.

B. Bend your legs and place your feet on the floor, about hip width apart. Raise your arms to­ward the ceil­ing, palms fac­ing for­ward.

C. Bend your el­bows and lower dumb­bells un­til your up­per arms are par­al­lel to the floor (el­bows bent at 90 de­grees, but not drop­ping be­low your shoul­ders if you’re on a bench).

D. Re­turn to start­ing po­si­tion.

TECH­NIQUE TIP When straight­en­ing your arms, align dumb­bells over shoul­ders and chest, not your face.

BACK EX­TEN­SIONS WORKS: LOWER BACK

A. Lie face down, with your feet shoul­der width apart and shoelaces on the floor. Place your fists at your tem­ples.

B. Slowly raise your shoul­ders and chest off the floor and hold for one sec­ond.

C. Lower to start­ing po­si­tion and re­peat.

TECH­NIQUE TIP Make sure to lift with your torso rather than bob your head.

SIDE PLANK WORKS: THE AB MUS­CLES THAT WRAP AROUND YOUR WAIST

A. Lie on your left side, with your left hip and fore­arm on the floor, and your left el­bow in line with your left shoul­der. Rest your right hand on your top thigh.

B. Scis­sor your right leg over your left leg, so that your left foot is about an inch in front of your right foot on the floor.

C. Lift your right hip, bal­anc­ing on your fore­arm and the sides of your feet to hold your body in a di­ag­o­nal line.

D. Hold for 15 sec­onds, work­ing your way up to 45 sec­onds. Re­peat.

TECH­NIQUE TIP Keep your shoul­ders in line so that your chest faces for­ward, not to­ward the floor.

WALL SQUAT WITH BI­CEPS CURLS WORKS: THIGHS, BUTT, BI­CEPS

A. Stand with your back against a wall and a dumb­bell in each hand. Your arms should be at your sides, with your palms fac­ing for­ward.

B. Slowly sit into a squat po­si­tion, al­low­ing your back to slide down the wall. At the same time, curl dumb­bells to­ward your shoul­ders.

C. Re­turn to start­ing po­si­tion as you lower your arms. TECH­NIQUE TIP Keep your feet far enough away from the wall so your knees don’t ex­tend past your toes when you squat.

OVER­HEAD PRESS WORKS: SHOUL­DERS

A. Stand with your feet hip width apart, hold­ing dumb­bells at shoul­der height, with your el­bows point­ing to­ward the floor.

B. Lift dumb­bells over­head un­til your hands are straight, keep­ing your arms aligned with your shoul­ders.

C. Lower your arms, bring­ing weights back to start­ing po­si­tion.

TECH­NIQUE TIP Avoid arch­ing your back or lock­ing your knees.

TRI­CEPS KICK­BACKS WORKS: BACK OF UP­PER ARMS

A. Hold dumb­bells and sit on a fit­ness ball. Lean for­ward from your waist with­out round­ing your back.

B. Bend your arms so el­bows are at 90-de­grees. (Keep your el­bows close to your sides.) C. Straighten your arms so that your fore­arms and dumb­bells move be­hind you. Re­turn to start­ing po­si­tion.

TECH­NIQUE TIP Keep your el­bows be­hind you and your chest par­al­lel to your thighs.

ONE-ARM BACK FLYS WORKS: BACK OF SHOUL­DERS, UP­PER BACK

A. Hold­ing a dumb­bell in your right hand, palm in, stand with your feet hip width apart.

B. Step for­ward with your left foot. Bend your left leg slightly and place your left hand on left thigh, lean­ing for­ward from your waist about 45 de­grees with­out round­ing your back.

C. Squeeze your shoul­der blades to­gether slightly and raise your right hand to the side and back, stop­ping when the dumb­bell is as high as your shoul­der. Keep your palm to­ward the floor.

D. Lower your arm and re­peat. Com­plete one set be­fore switch­ing your arm and leg.

TECH­NIQUE TIP Keep el­bow slightly bent; hold your spine straight.

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