To Your Health
August, 2007 (Vol. 01, Issue 08) |
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TRICEPS STABILITY BALL EXTENSION
Place shoulders and head on ball.
Getting Started
1 Lie on a stability ball with your shoulders and head comfortably resting on the ball.
2 While on the ball, maintain a bridge position by contracting your glutes and keeping your shoulders, hips and knees level.
3 Your feet should be shoulder-width apart with toes pointing straight ahead.
Extend elbows so arms are straight.
4 Hold a dumbbell in each hand with your elbows pointing toward the sky.
Movement
5 Draw in your abs and activate your glutes.
6 Extend your elbows until your arms are straight up in the air.
7 Return the dumbbells slowly toward your chest by flexing your elbows.
CABLE PULLDOWN
Elbows should be flexed at 90 degree angle.
Getting Started
1 Stand with your feet shoulder-width apart and pointed straight ahead, and your knees slightly flexed over your second and third toes.
2 Grasp the cable with your palms facing the ground and your elbows flexed at a 90 degree angle.
3 Keep your shoulder blades back and your chest up.
Movement
Hold for two seconds.
4 Draw in your abs and squeeze your glutes.
5 Extend your elbows by pushing your hands toward the ground until your arms are fully extended.
6 Hold for two seconds.
7 Slowly lower the cable back to 90 degrees and repeat.
Place legs at 90 degree angle, feet straight.
BENCH DIP
Getting Started
1 Sit on a bench with your hands right next to your hips.
2 Bring your hips in front of the bench.
3 Make sure your legs are at a 90 degree angle, with feet pointed straight, and that your shoulder blades are back.
Push up without locking elbows.
Movement
4 Begin by bending your elbows to no lower than 90 degrees.
5 Push back up without locking your elbows.
6 Repeat.
Good luck, and enjoy your workout! Next month, we'll focus on strengthening the legs.
Chelsea Cooper, MPA, CPT, is certified by the National Academy of Sports Medicine as a personal trainer, performance enhancement specialist, and rehab and exercise specialist. To learn more, visit www.trainwithchelsea.com.
