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Division of Retirement and Benefits. Warning: Before engaging in any exercise regimen, you should consult a physician. Watch Kiss The Bride Online Facebook on this page. Exercise is for more than just how your body looks. Try some simple moves to relieve stress, become more energetic, and gain confidence. Arms. Bench Dip. The bench dips works the following muscles: triceps.
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Description. This triceps exercise is simple and effective for training triceps muscles. You can perform it at home or in the gym. Place a bench behind your back, perpendicular to your body with your hands fully extended, seperated at shoulder width. Your legs will be extended forward, bent at the waist and perpendicular to your torso. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 9.
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Exhale and use your triceps to bring your torso up again, lifting yourself back to the starting position. Perform 1. 0 to 1. Repeat this sequence up to 2 more times. Notes. Warning: Do not fully extend or lock your elbows. This helps to keep the triceps muscle always in tension. Watch Wu Yen Download.
Source: http: //www. Top of page. Biceps Stretch. The bicep stretch works the following muscles: biceps. Description. This biceps exercise is simple and effective for training biceps muscles. You can perform it at home or in the gym. Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward. Raise your arms up and hold until you feel a stretch in your biceps.
Perform 1. 0 to 1. Repeat this sequence up to 2 more times. Source: https: //www.
Top of page. The Boxer. Watch Curious George 3: Back To The Jungle Download Full. The boxer works the following muscles: upper back,shoulders. Description. This arm, back, and shoulder exercise is simple and effective for training those muscles.
You can perform it at home or in the gym. Stand with feet hip- width apart, knees bent, torso almost parallel to floor Hug elbows to sides, hands near chest. Exhaling, extend left arm forward with palm down, right arm back with palm up. Inhale and hug your arms to your torso. Repeat, switching arms. Perform 1. 0 to 1.
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Repeat this sequence up to 2 more times. Notes. Keep back flat and arms parallel to the floor, head in a neutral position looking at the ground. Source: http: //www.
Top of page. The one arm side push up works the following muscles: biceps, triceps, obliques. Description. This arm and core exercise is simple and effective for training biceps, triceps, obliques, and hips.
You can perform it at home or in the gym. Lie on right side with left palm flat on the floor in front of shoulder, elbow bent. Wrap right arm around rib cage and bend knees slightly. Exhale, using left arm, push your torso up until arm is straight. Inhale, Then lower upper body until shoulder is about an inch from the floor. Perform 1. 0 to 1.
Repeat this sequence up to 2 more times. Notes. Special Instructions: Be sure to keep hips and feet planted on floor and shoulders away from ears. Source: http: //www. Top of page. Scissors. The scissor works the following muscles: deltoids, trapezius, rhomboids. Description. This arms exercise is simple and effective for shoulder muscles. You can perform it at home or in the gym.
Stand with feet apart at shoulder width. Stretch your arms to the side and bring them back to your front, the right hand should overlap the left. Cross your right leg over in front of your left leg. Stretch them to the side again and bring them back to the front, the left arm should overlap your right. Cross your left leg over in front of your right leg, alternating legs with each repetition. Perform 1. 0 to 1.
Repeat this sequence up to 2 more times. Source: http: //www. Top of page. Triceps Chair Dip. The triceps chair dips works the following muscles: triceps, deltoids, pectoralis major and pectoralis minor, latissimus dorsi, and the rhomboids. Description. This triceps exercise is simple and effective for training triceps muscles. You can perform it at home or in the gym. Sit on the edge of a chair, place your hands on the chair at a 9.
Place your feet on the floor with your knees at a 9. Move your torso forward off the edge of the chair, supporting yourself with slightly bent arms. Inhale, then slowly lower your body down by bending your elbows until they reach a 9. Exhale and press up by extending your arms.
Perform 1. 0 to 1. Repeat this sequence up to 2 more times.
Advanced? —place your feet on a chair, or a weight on your legs. Notes. Warning: Do not fully extend or lock your elbows. This helps to keep the triceps muscle always in tension. Source: http: //www. Top of page. Shoulders. Arm Circles. The arm circles work the following muscles: shoulders, trapezius. Description. This arm exercise is simple and effective for training shoulder and trapezius muscles.
You can perform it at home or in the gym. Stand up and extend your arms straight out by the sides.
The arms should be parallel to the floor and perpendicular (9. This will be your starting position. Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement. Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction. Ten second movements equal one set and each circle equals one repetition.
Advanced? — As you get stronger you can use some light resistance such as small hand weights. Notes. Source: http: //http: //www. Top of page. Overhead Press. Muscles Worked. The overhead press works the deltoids, which are the main muscles of the shoulders. Description. This exercise can be performed on a stability ball, seated on a bench, or standing (shown). To begin, align your body so your ears, shoulders, and hips are in line. Keeping your stomach muscles tucked, lift your arms to shoulder height and bend at the elbows with your palms facing forward.
Straighten your arms overhead and lower back to starting position. Perform 1. 0 to 1. Repeat this sequence up to 2 more times. Top of page. Scapular Stability (Shoulder Blade Squeeze)Scapular stabilization refers to a set of exercises that strengthen the shoulder girdle muscles to restore normal shoulder blade motion and position. Stand or sit with your back and neck straight. Your chin should be tucked in slightly and your shoulders should be back slightly. Keeping your shoulders down, slowly squeeze your shoulder blades together as hard and far as you can go without pain and provided you feel no more than a moderate stretch.
Hold for 5 seconds and repeat 1. The following basic scapular stability exercises should be performed approximately 3 times daily at first. As your strength and control improves, the exercises can be progressed by gradually increasing the repetitions, frequency or duration of the exercises provided they do not cause or increase pain. Source: Physio. Advisor.
Chest. Push- ups. The push- up exercises the pectoral muscles, triceps, and anterior deltoids, with benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Description. Proper form is crucial to effectively performing this exercise. Keep your head in line with your torso throughout the entire movement.
Keep shoulders back and stable: this will force your chest to work much harder and prevent injury to your shoulders. Keep your hands slightly wider than shoulder width apart, next to the middle of your chest. Pretend as though you're gripping the floor to take pressure off the wrists.