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| WEIGHT TRAINING & CONDITIONING |
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| Dumb-bell Exercises |
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Bench
press (chest)
Lie face up on an exercise bench, holding
the dumb-bells at the side of your chest with
palms facing forwards (fig.1). Press the dumb-bells
upwards, rotating your wrists as they come
together so that your palms face each other
(fig.2). Don't lock out your arms. Lower the
dumb-bells back to the starting position.
8 to 10 reps |
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Fig 1
Fig 2 |
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Squats
(buttocks, thighs & lower back)
Stand with feet shoulder width apart, with
dumb-bells by your feet. Bend slowly using
your knees, keeping your back straight and
grab the dumb-bells with your palms facing
in (fig.3). Keeping arms locked, slowly straighten
until standing (fig.4). Return to the starting
position, keeping hold of weights, taking
care as you lower not to extend the line of
your knees over your feet.
10 to 12
reps |
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Fig 3
Fig 4 |
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Seated
shoulder press (shoulders)
Sitting on an exercise bench, hold the dumb-bells
with palms in and slowly raise them to shoulder
height and hold with palms facing out. From
this start position (fig.5) press the dumb-bells
above your head. Don't lock out your arms.
Keep the dumb-bells shoulder width apart (fig.6).
Lower the dumb-bells to start position.
8 to 10 reps
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Fig 5
Fig 6 |
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Lunge
(quads & hamstrings)
Stand with your back and legs straight, holding
dumb-bells by your side (fig.7). Keeping the
dumb-bells by your side, take a large step
forward with your left foot, and bring your
right knee down towards the floor (fig.8).
Your right toes should stay on the floor,
and the line of your left knee shouldn't extend
over your left foot. Step back to the start
position, and repeat using your right leg.
10 to 12 reps |
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Fig 7
Fig 8 |
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