Weight Training.

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Presentation transcript:

Weight Training

Bench Press Press away from chest Area of concentration Free Weights Chest or Pectorials Free Weights Must have a SPOTTER!

Chest Flies Arms apart, elbows slightly bent Bring arms together -“Hug a tree”, keep elbows the same Area of concentration Chest or Pectorials

Lat Pull downs Sit facing, pull straight down to chest Area of concentration Back or Lats

Back Row/Bent-over rows Bend over, placing opposite knee on bench, elbow bent 90 degrees Pull dumbbell up to side (lat) and repeat Pull in a rowing motion to chest/abs Area of Concentration Back Muscles or Lats

Bicep Curls (Barbell) Curl bar from thighs to chest (using only your arms) Do NOT use your back or swing Area of Concentration Biceps

Hammer Curls (Dumbbells) Sitting Curl one dumbell from side to chest (using only your arms) Switch arms back and forth as if you were running slowly Do NOT use your back Area of Concentration Biceps

Triceps Pull downs Stand straight, legs slightly bent, facing the cable machine. Palms facing down. Your elbows should be at about a 90 degree angle. With elbows locked at your sides (in), slowly pull the weight down until your arms are almost straight. Slowly let the weight back up. Do NOT use back! Area of Concentration Triceps

Dips Assisted Dips Full Dips Area of Concentration Knuckles facing out Legs straight Dip down until arms are at a 90 degree angle Full Dips Starting with arms straight and legs crossed Dip down until your arms are at a 90 degree angle Area of Concentration Triceps

Military Press Press weights straight up from Shoulders Area of Concentration Shoulders or Deltoids

Shoulder Raises Hold weights to thighs, bring arms straight out in front of you until parallel with ground Area of Concentration -Shoulders or (Deltoids) Hold weights to hips, bring arms straight out to sides “like you are flying”, until parallel with ground

Shrugs Keep arms straight Shrug shoulders up Hold for 5 seconds Repeat Area of Concentration Upper back or Traps

Pull Ups Area of Concentration For Assisted Pull Ups Back Muscles or Lats, etc. For Assisted Pull Ups Have someone hold your hips, sides, or feet and help guide you up

LOWER BODY & CORE

Leg Press Press out with legs Area of Concentration: Quadriceps (main) and Hamstrings

Leg Extensions Technique: Area of Concentration: Sit straight up on bench Extend legs w/ weight straight out Area of Concentration: Quadriceps

Leg Curls Technique: Area of Concentration: Lay down on bench and curl weight to thighs Area of Concentration: Hamstrings

Dumbbell Squats Technique: Area of Concentration: Hold Dumbbells in arms Squat straight down, using your legs (NOT your back) Go until your thighs are parallel to the floor Area of Concentration: Quads and Hamstrings

Lunges Technique Area of Concentration: Hold weights at sides Lunge down (just as we have done in class before) Hold for 3-5 seconds Alternate Area of Concentration: Quads and Hamstrings

Calf Raises Technique: Area of Concentration: Hold Dumbbells in arms Raise up on your “tip-toes” Hold for 5 secs Area of Concentration: Calves

Squat Jumps w/ weights Technique: Area of Concentration: Hold Dumbbells in arms Squat straight down, using your legs (NOT your back) Go until your thighs are parallel to the floor As you come up Jump off the ground Area of Concentration: Quads and Hamstrings

Medicine Ball Tosses Area of Concentration: Technique: Abdominals (abs) Technique: Do a sit up have hands out and ready above head to receive the ball go down with the ball and back into a sit up Partner exercise In by partners feet, Toss ball

Medicine Ball Twists Area of Concentration: Obliques (outside of your abs) Sit with heels slightly off the ground and twist medicine ball side to side

V- Sits with Med Ball Area of Concentration: Technique: Abdominals (abs) Technique: Legs straight out in a “V” Arms out with Med Ball straight up Reach with arms to foot, getting your shoulders off the ground Alternate feet

EXERCISE PLANKS Area of Concentration: Technique: Abdominals (abs) CORE! Technique: Get in Push up or plank positions Opposite leg and arm at same time Or One leg up in plank Hold for 5 secs Alternate