Friday, July 28th, 2017 C
Exercise and Fitness Tools
Beginner Exercises
Intermediate Exercises
Advanced Exercises
Exercise Tips & Articles
Ask Our Fitness Experts
© DRS Health, Inc. All rights reserved.

Beginner Exercises (Group III)

These simple full-body exercises continue to increase resistance slightly. Working through this third group of Beginner exercises will have you ready to move on to the Intermediate exercises very soon!  Have questions about these exercises? Feel free to ask our fitness experts…
DOWNLOAD PRINTABLE EXERCISE GUIDE

Back

Sitting in a chair and keeping your arms almost straight, lift your elbows out to your sides and then bring them slightly behind you, and squeeze your shoulder blades together for 5 seconds. Release and let your arms drop back to your sides. Repeat 10-15 times.

Chest

Standing approximately three feet from the kitchen counter, with arms straight and hands on the edge of the counter, lean into the counter, making sure that your body remains in a plank (straight) position. Add extra resistance by using stable objects that are shorter than the kitchen counter for your brace. Release. Repeat 10 times.

Triceps

In a standing position, bend at the hips and keep your back straight. Extend both arms straight out behind you as far as you can and squeeze your tricep. Hold this position for 5 seconds. Release. Repeat 10 times on this arm, and then follow the same instructions for the opposite arm.

Biceps

Sitting in a chair that supports your back, bend your elbows to 90 degrees, with palms facing up. Slowly move your arms up in front of you, keeping the 90 degree angle with palms still facing up. With your upper arms at a 90 degree angle from your torso, curl your arms in and hold for 5 seconds and then release. Repeat 10 times.

Shoulders

Sitting in a chair that supports your back, straighten your arms at your sides. Raise your arms directly out to your sides as high as you can. See if you can raise your arms so that they are perpendicular to the floor. Hold this position for 5 seconds, and then release. Repeat 10 times.

Core Strength


Abdominal:
Sit somewhere where you can recline a bit, like a sofa. Imagine your belly button moving back toward your spine as you bend over as far as you can without losing that tension in your abdominal muscles. Hold this position for 10 seconds, and then release. Repeat 10 times.
Rotational:
Sitting somewhere where you can recline a bit, cross your arms over your chest. Twist to one side and hold for 5 seconds. When twisting, focus on bringing your elbow to the point above your opposite knee as far as you can, without losing that tension in your abdominal muscles. Then, twist to the other side and hold for 5 seconds. Repeat 10 times on each side. For added resistance, put your hands behind your head.
Lower Back: Sit tall in a chair, focusing on perfect posture. Extend your spine as far as you can. While in this position, bend forward about 45 degrees, maintaining the tension on your lower back and abdominals. Hold this position for 5 seconds and then rest. Repeat 10 times.

Quads

While sitting in a chair with perfect posture, extend your leg out straight in front of you with your knee locked. Raise your leg as high as you can. Hold your position for 5 seconds when you feel tension on the front part of your thigh. Release and repeat 10 times. Then switch to the opposite leg.

Hamstrings

Standing about two feet from the kitchen counter, brace yourself against the edge with your hands, and bend over slightly. Keeping your knee and your back straight, raise your leg behind you as far as you can. Hold that position for 5 seconds and then rest. Repeat 10 times, and then switch legs.
 
DRS Health - Far beyond basic nutrition
603 South Wall Street
Benson, NC 27504
USA
Toll Free: (866) 571-3010
fbFacebook
 
CONTACT US:

Consumer Inquiries
Health Professionals
Investor Information
Technical Difficulties
General Inquiry

Dr. Marc Stevens
QUICK LINKS:
health
PLEASE NOTE:

While the information on this site is deemed to be reliable, it is not intended to replace the advice of your own trusted medical professionals. You are strongly advised to consult with your doctor before acting on any recommendations presented on this site.

Our Privacy policy was last updated Tuesday, December 20, 2011.  Terms and conditions of site use policy was last updated Tuesday, December 20, 2011.

LEGAL CONDITIONS AND TERMS OF USE ARE APPLICABLE TO ALL USERS OF THIS SITE. ANY USAGE OF THIS SITE CONSITUTES YOUR AGREEMENT TO THESE TERMS OF USE.

Norton Safe Web: SITE IS SAFE | Click to verify...

health
free online health advice
Social Media Links Facebook Twitter google plus

All content ©2011 All rights reserved. |  DRS Health, Inc., Benson NC 27504 USA  |  Site Map

Wound Care  |  Osteoporosis  |  Diabetes Nutrition  |  Bone Health  |  Rapid Recovery  |  Calcium Supplements  |  Pressure Ulcer  |  Healthy Weight Loss  |  Dietary Supplements