Interesting ExercisesBut you can also use your imagination to make up your own exercises. Almost any exercise you do, no matter how unusual, is good, as long as you don't overdo it. Here
are six more interesting exercises to start with—specialized exercises
to build your calf
muscles, which are likely to be ignored, and other muscle groups you'll
want to develop. After you've worked on these, think up your own
variations if you find your training program getting monotonous. Calf-BuilderA fairly common mistake of beginners is to concentrate on building just the upper body. Even if you include squats, poor calf development can spoil the effect of an otherwise excellent physique.Here's how to look good from the knees down. Standing
erect, feet apart, support the barbell across the shoulders against the
back of your neck. With your hands grasp the bar near the inside
collars. Pull-OverThis is good for developing the flaring latissimus dorsi muscles of the back, and the pectoralis major (chest muscles).Lie on your back with your knees drawn up to your chest, legs crossed at the ankles, feet not touching the floor. Extend your arms beyond the head, elbows locked so that arms are straight. Use light dumbbells, 10 pounds each, or just the bar of a barbell with no weights added. To
do one repetition, raise the weight in a short 90-degree arc to a
position directly above the chest, keeping arms and back straight; then
return to starting position. It is important to do the work with your
chest and side muscles, and without arching your back. Do 10
repetitions. Press Behind NeckThis is like the regular press, except that you start with the barbell resting on your shoulders against the back of your neck—the same starting position used for the calf-builder. Press the bar up to arms' length overhead, then lower it to starting position. Keep the knees and back straight. This press, in addition to building the triceps and shoulders, will also develop the important trapezius muscle of the upper back; and it's an excellent exercise if you're round-shouldered. So is the pull-over, above. Do 12 repetitions. Side-BendMuscles often ignored or neglected by beginners are those at the sides of the waist, called the external and internal oblique muscles. They shouldn't be forgotten; side-bending is important in developing a strong trunk.You can do the exercise with a dumbbell or barbell. Since both methods are good, you can use them in alternate training sessions. 1. Place the bar across your shoulders, behind your neck, as in the preceding exercise. Use just the bar; side-bends should be done with the same amount of weight you use in the curl. Bend to one side as far as possible, then to the other side, and return to the starting position. That's one repetition. Don't bend your knees or allow yourself to bend forward. All the work should be done at the waist. Start with 10 repetitions and slowly work up to 20, adding weight when you feel you can use it. 2. Use a single dumbbell.
Stand
erect, arms at sides, holding the dumbbell in your right hand. Bend to
the right side, then to the left, and back to the starting position.
Again, that counts as one repetition. Do 10 times with the dumbbell in
your right hand, then 10 with the weight in your left. Shoulder ShrugThis is a specialized exercise to develop the diamond-shaped trapezius muscle, which slopes down from the back of the neck out to the deltoids, and then down to converge at the center of the back.Stand erect, feet apart, holding the barbell at arms' length across your thighs. Grasp the bar near the inside collars. The action is simple. Lift your shoulders upward as far as possible in a slow shrug, keeping the arms straight. Start with a 30- or 40-pound barbell and gradually work up to about half your body weight. At first, do 12 repetitions. Alternate PressExtra work on curls can produce good biceps, but it's the triceps that give your upper arms a full, rounded effect and add a great deal of strength. This alternate press, done with dumbbells, develops the triceps and deltoids.Stand erect, feet apart, holding dumbbells at shoulder level. (Use a weight you can handle, between 10 and 25 pounds. Add weight later, as you develop.) Lift the weight in your right hand to arm's length overhead, then lower to shoulder level. As the right arm is lowered, push the dumbbell in the left hand up to arm's length. Continue this alternate movement for 10 repetitions. One repetition is completed when you have done a press with both arms. When you want variety or special emphasis on a particular muscle group, you can find many other interesting exercises in books and magazines devoted to weight training. And remember: There's nothing wrong with making up your own variations. Philip
Kustner Head
for the top of Interesting Exercises Go to the 7 Habits of Weight Loss Home  
The
information found in and throughout The 7 Habits of Weight loss
(www.7habitsofweightloss.com) is not intended as a substitute for the
advice or treatment that may have been prescribed by your physician.Information
found here should NOT be construed as definitive or binding medical
advice and is NOT intended to diagnose, prescribe, nor endorse any
brand of products or services. Always seek the advice of your physician
or other qualified health provider prior to starting any new weight loss or exercise regimen or with any questions you may have regarding a medical condition.
|