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Strength Training Exercises

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اسلام اشرف
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9 views

Strength Training Exercises

Uploaded by

اسلام اشرف
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Strength Training Exercises

Lower Body:
Wall Squat

• Feet shoulder width apart, 2 ft from wall


• Slide down wall by bending knee
• Hold position, feel thigh muscle
contracting/tightening.
• Slide back up to start position.

OR

Sit to Stand

• Sit toward front of in chair, feet flat on


ground, arms extended as in picture or
crossed over chest (not shown)
• Stand up from chair while keeping
arms extended in front of you
• Return to sitting position

Upper Body:
Wall Push Up

• Stand a few feet from a wall, hands at


shoulder height and shoulder width apart
• Lower body towards wall while keeping
the body straight and belly pulled in
• Press body away from wall and
straighten arms without locking elbow
• Heels lifted or flat on floor

Chest Press

• Place bench on incline or flat.


• Lie on bench with elbows at chest level
with elbows bent at 90, palms facing
forward.
• Bring weights together above chest.
• Return to start position.
Row

• Place one knee on bench with one


leg on floor, keeping back parallel
to floor.
• Weight in hand with palm facing
in.
• Lift weight alongside chest wall.
• Return weight to start position.

Biceps Curl

• Start with elbows fully extended by


side.
• Lift weights up by bending elbow and
keeping upper arms along side chest
wall
• Return weights to start position.

For triceps there are 4 options pictured :

Single Arm Triceps Extension

• Start with elbow bent and weight held


behind head.
• Use opposite hand to support arm
underneath elbow.
• Extend arm and lift weight.
• Return to start position.

OR

Two Arm Triceps Extension

• Start with elbows bent and weight held


behind head using both hands.
• Extend arms and lift weight up higher
than your head
• Return to start position.
OR
Modified Chair Dip

Modified Chair Dip


• Sit toward front of
chair
• Push up on armrests
• Return to start position

OR
Triceps Kickback

• Stand in lunge position


• Start with weight held next to
hip
• Extend arm back
• Return to start position

Front and/ or side Arm Raise

Arm raise in front:


• Start with arm at side
• Lift weight to slightly below shoulder height
(picture has wt lifted higher than you will lift)
• Return to start position
• Perform with other arm

Arm raise to side:


• Start with arm at side
• Lift weight to slightly below shoulder height
• Return to start position
• Perform with other arm
Abdominals:

Chair Abs

• Sit toward front of chair with back


straight.
• Keep feet flat on floor, pull belly in
and lean back.
• Keep belly pulled in as you return
to start position.

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