Tricep
Push Objective:
To condition the tricep muscles, (back of
arm). Precautions:
Make sure you undertake the exercise
slowly and smoothly with no jerking movements. The Exercise: First
of all, make sure that the weight you use
is not too heavy, especially when you are
weight training for the first time. You need
to select a weight where you are able to complete
at least 3 x 15 repetitions. Ask your gym
instructor for advice on how to use the equipment
correctly if you are unsure – they will
be happy to help. Complete:
1 set of 15 repetitions.
Bicep
Curls Objective:
To condition the bicep muscles. Precautions:
Make sure you undertake the exercise slowly
and smoothly with no jerking movements. The Exercise:
First of all, make sure that the weight you
use is not too heavy, especially when you
are weight training for the first time. You
need to select a weight where you are able
to complete at least 15 repetitions. Ask your
gym instructor for advice on how to use the
equipment correctly if you are unsure –
they will be happy to help. This exercise
can also be done with a traditional barbell Complete: 15 repetitions.
Shoulder
Press Objective:
To condition the major shoulder muscles. Precautions:
Make sure you undertake the exercise slowly
and smoothly with no jerking movements. The Exercise:
First of all, make sure that the weight you
use is not too heavy, especially when you
are weight training for the first time. You
need to select a weight where you are able
to complete at least 3 x 15 repetitions. Ask
your gym instructor for advice on how to use
the equipment correctly if you are unsure
– they will be happy to help.
This exercise can be done with a traditional
barbell.However, if you use a barbell a weight
training belt should be work to support the
lower back. Complete:
3 sets of 15 repetitions with a minute rest
between sets.
