Muscular Fitness Exercises
Where two exercises are given for the same muscle group, choose one.

1A. Bent-over Barbell Row
Targeted muscles: upper back With your body bent forward at the waist, and your head supported by a stool or the back of a couch (to relieve pressure on your lower back), pull the barbell up to your chest in a rowing motion.

1B. Dumbbell One-Arm Row
Targeted muscles: upper back, upper arms Grasp a dumbbell in your left hand, palm down. Bend over so that your right hand and knee rest on an exercise bench or coffee table. Keep your left knee bent slightly.
Start with your left arm fully extended towards the ground. Pull the dumbbell up to your rib cage.
Note: your right elbow should remain close to your body.
Return to starting position.
Work left side, then right side.

2A. Bench Press
Targeted muscles; chest, shoulders, upper arms This exercise can be performed with either a barbell or dumbbells. If a barbell is used,
a partner or spotter is recommended for safety. Lie flat on a bench keeping your lower back pressed flat.

If using dumbbells:
Start with arms extended, holding the dumbbells above your chest.
Slowly lower the dumbbells to the sides of your chest, towards your armpits.
Press back up to the starting position.

2B. Dumbbell Pectoral Fly
Targeted muscles: chest
Lie on your back on a bench and grasp a dumbbell, palms up.
From a starting position with the dumbbells meeting above your chest, slowly lower them to your sides, keeping your elbows slightly bent, and return them to above your chest.

3. Dumbbell Side Raise
Targeted muscles; shoulders
Sitting or standing with a dumbbell in each hand, with your palms down and your elbows bent, raise the dumbbells.

4. Dumbbell Biceps Curl
Targeted muscles: front of upper arms.
With elbows at your side, grip the dumbbells with your palms up.
Lift the dumbbells up to your shoulders.
Lower to starting position.

5. Dumbbell Triceps Extension
Targeted muscles: back of upper arms.
While standing, cup the head of the dumbbell with both hands.
Keep your elbows no wider apart than your shoulders.
Raise the dumbbell from between your shoulder blades to over your head.
Lower back to starting position.

6. Prone Flip-Flop
Targeted muscles: upper and lower

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