Video: Level 3 Military pushup explained
June 18, 2009 by Mubarakah Ibrahim AFAA CPT
Filed under Exercise Videos / Illustrated Exercises
Dumbbell Hammer Curls
May 26, 2009 by Mubarakah Ibrahim AFAA CPT
Filed under Exercise Videos / Illustrated Exercises
Dumbbell Hammer Curls
Difficulty Level: Beginner
Muscle Groups Worked: Biceps
Equipment: Dumbbell
Movement: Stand or sit, grasping a dumbbell in each hand with your palms facing inward. Curl the dumbbells to your shoulders (alternating arms or simultaneously). Lower the weight slowly to the starting position to complete one rep. Make sure upper body is stable and you are not leaning back with each curl. Unlike a standard biceps curl, your palms are facing inward throughout the movement. Keep elbows in at your sides.
Incline Curls
May 26, 2009 by Mubarakah Ibrahim AFAA CPT
Filed under Exercise Videos / Illustrated Exercises
Incline Curls
Difficulty Level: Beginner
Muscle Groups Worked: Biceps
Equipment: Dumbbell
Movement: Lie back on your stability ball at an incline bench and hold a dumbbell in each hand. Let your arms hang straight down on both sides with your palms facing in toward each other. Slowly curl the weight in your left hand as if to touch it to your left shoulder. While you are curling the dumbbell, slowly turn (i.e., supinate) your wrist outward so that your thumb points away from your body. Squeeze your bicep at the top of the movement for a one-count and then slowly return to the start position and repeat with your right arm.
Triceps Kickback
May 26, 2009 by Mubarakah Ibrahim AFAA CPT
Filed under Exercise Videos / Illustrated Exercises
Triceps Kickback
Difficulty Level: Beginner
Muscle Groups Worked: Triceps
Equipment: Dumbbell
Movement: Hold a dumbbell in one hand. Kneel on bench with the opposite knee, then lean forward from your waist and support your body weight on your free hand. Keep upper arm of weighted hand fixed to your side, and allow to bend to 90 degrees. Push weighted hand back until elbow is straight. Slowly lower to starting position and repeat. Complete desired repetitions and alternate.
Dips: Level 1
May 26, 2009 by Mubarakah Ibrahim AFAA CPT
Filed under Exercise Videos / Illustrated Exercises
Dips
Difficulty Level: Beginner
Muscle Groups Worked: Triceps
Equipment: Dumbbell
Movement: Sit on the edge of a sturdy chair with your hands directly next to your bottom, with fingers forward. Place your feet about 12 inches out in front of your knees. Slide your bottom off the bench holding yourself up with straight elbows. Bend your elbows and lower your body until your elbows make an angle of 90°. Hold for a count of two; then straighten your arms to bring you back to the starting position. Keep your back close to the bench. Do not lock or snap out your elbows at the top of the movement. Keep your elbows directed backwards during both the lowering and raising phases. Do not shorten the downwards phase. . Keep the movement slow – do not rush the reps.
Dips: Level 2
May 26, 2009 by Mubarakah Ibrahim AFAA CPT
Filed under Exercise Videos / Illustrated Exercises
Dips: Level 2
Difficulty Level: Beginner
Muscle Groups Worked: Triceps
Equipment: Dumbbell
Movement: Sit on the edge of a sturdy chair with your hands directly next to your bottom, with fingers forward. Place your feet straight out in front of your knees. Slide your bottom off the bench holding yourself up with straight elbows. Bend your elbows and lower your body until your elbows make an angle of 90°. Hold for a count of two; then straighten your arms to bring you back to the starting position. Keep your back close to the bench. Do not lock or snap out your elbows at the top of the movement. Keep your elbows directed backwards during both the lowering and raising phases. Do not shorten the downwards phase. . Keep the movement slow – do not rush the reps.
Dips: Level 3
May 26, 2009 by Mubarakah Ibrahim AFAA CPT
Filed under Exercise Videos / Illustrated Exercises
Dips: Level 3
Difficulty Level: Beginner
Muscle Groups Worked: Triceps
Equipment: Dumbbell
Movement: Sit on the edge of a sturdy chair with your hands directly next to your bottom, with fingers forward. Place your feet on a second chair. Slide your bottom off the bench holding yourself up with straight elbows. Bend your elbows and lower your body until your elbows make an angle of 90°. Hold for a count of two; then straighten your arms to bring you back to the starting position. Keep your back close to the bench. Do not lock or snap out your elbows at the top of the movement. Keep your elbows directed backwards during both the lowering and raising phases. Do not shorten the downwards phase. . Keep the movement slow – do not rush the reps.
Lateral (side) raise
May 26, 2009 by Mubarakah Ibrahim AFAA CPT
Filed under Exercise Videos / Illustrated Exercises
Lateral (side) raise
Difficulty Level: Beginner
Muscle Groups Worked: Shoulders
Equipment: Dumbbell
Movement: Stand with feet slightly apart, back straight, arms hanging at your sides. Hold a dumbbell in each hand, palms facing inward. Raise the dumbbells at your sides to shoulder level, keeping elbows slightly bent. Lower slowly with control to the starting position to complete one rep. Do not let the momentum of your swinging arms do all the work– keep the movement controlled. Be sure you are not leaning back when lifting the weights.
Overhead Shoulder Press
May 26, 2009 by Mubarakah Ibrahim AFAA CPT
Filed under Exercise Videos / Illustrated Exercises
Overhead Shoulder Press
Difficulty Level: Beginner
Muscle Groups Worked: Shoulders
Equipment: Dumbbell
Movement: Stand with feet slightly apart, back straight. Hold dumbbells in each hand. Hold weights with palms facing out and elbows at 90 degrees, palms at shoulder level. Push weights overhead until arms are straight and in line with shoulders. Don’t lock elbows completely. Return to starting position to complete one rep. Don’t arch your back as you perform exercise.
Front Raise
May 26, 2009 by Mubarakah Ibrahim AFAA CPT
Filed under Exercise Videos / Illustrated Exercises
Front Raise
Difficulty Level: Beginner
Muscle Groups Worked: Shoulders
Equipment: Dumbbell
Movement: Sit or Stand holding a dumbbell in each hand. Raise one weight straight forward and up in a wide arc until in front of you till its higher than your head. Lower the weight slowly while concurrently lifting the other weight, so that both Arms are moving at the same time and the dumbbells pass each other at a point in front of your face. So that you Work the front head of the deltoids directly, have the weights pass in front of your face rather than out to the side. If you do this seated it’s a stricter exercise.
