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Intermediate Exercises (Group IV)

Tips on resistance training:

  • Remember to breathe.
  • Perform all movements slowly with controlled motion.
  • Stay within ranges of motion that are comfortable for your joints. If a certain movement causes discomfort, shorten the range of motion.
  • Choose a weight that feels comfortable for you, especially in the beginning. You want to be able to complete your set, while keeping proper form, with a small amount of muscle burn and fatigue. Don’t overdo it. As you progress in your exercise regimen and get stronger, you will be able to work harder and handle more weight.
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Back

Standing about two feet from a table that is about thigh-high, brace yourself against the edge with one of your hands. Bend at the hips and keep the back straight, knees slightly bent and shoulder blades together. Take your weight with the other hand, letting your arm hang at your side. Pull the weight straight up, bending at the elbow. Continue the movement until your elbow passes your side. Hold the position for two seconds, and then release slowly. Repeat this 12-15 times, and then switch arms.

Chest

Laying down on the floor or a bench that completely supports your back and your neck, hold your weights over your elbows directly out to your side, keeping your elbows at the same height as your body, with your elbows bent at a 90 degree angle. Slowly push the weights straight up, almost to the point of straightening your elbows. Hold for a couple of seconds, and then bring the weights back down to your sides slowly. Repeat this 12-15 times.

Triceps

Sitting in a chair,bend at the hips and keep the back straight, and shoulder blades together. Keeping your elbows glued to your side, straighten your elbows, extending the weight behind your body, and hold the position for two seconds and then release slowly. Repeat this 12-15 times.

Biceps

Sitting tall in a chair, with shoulder blades together, hold your weights down at your sides in both hands. Slowly curl your weights up to your shoulders, bending at the elbow as far as you can. Hold and squeeze the biceps for two seconds, and then slowly release. Repeat 12-15 times.

Shoulders

Sitting in a chair that supports your back, grab your weights with both hands, letting your arms hang at your sides. Raise your arms directly out to your sides, until your arm reaches about a 45 degree angle from your body. Hold this position for two seconds, and then slowly release. Repeat 12-15 times. To make the movement more difficult, try lifting your arms to a 90 degree angle.

Core Strength


Abdominal:
  Laying face-up on the floor, with knees bent, hold your arms directly above you with your elbows straight. Pretending like your belly button is touching your spine, move your arms directly upwards using the strength from your upper body. Hold at the top for two seconds, and then slowly release. Repeat 12-15 times.
Rotational:
Laying face-up on the floor, with knees bent, gently hold the back of your head with both hands, bending at the elbow. Keeping your feet on the floor, and pretending like your belly button is touching your spine, raise your right elbow toward your left knee. Hold at the top for two seconds, and then slowly release. Repeat 12-15 times, and then switch to the opposite side.
Lower Back:
Laying face-down on a comfortable stable surface, extend your arms and legs out straight. Raise your right arm with your left leg, and hold the position for 5 seconds. Make sure to keep your neck and back in a neutral position. Lower and repeat on opposite side. Repeat 10 times, alternating.

Quads

Standing tall next to a counter or stable chair, use one of your hands to help you balance. Extend one of your legs out at a 90 degree angle from your body, or as high as you can. Make 10 small circles with your toe clockwise, and then 10 small circles counter clockwise. Make sure that the knee on your supporting leg is slightly bent. Repeat with the opposite leg.

Hamstrings

Position yourself on your hands and feet on the floor, hands positioned about shoulder-width apart. Keeping a neutral spine and neck, extend one leg straight out behind you, knee straight, in line with the rest of your body. Holding that position, lift your leg about 6 inches and hold the position for two seconds. Release and bring your leg back to the in line start position. Repeat 12-15 times, and then switch legs.
 
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