Resistance Training Weights/Bars/Bands

Safety Know your limitations – no heavy lifting Control weights/bar/band at all times Use a safe lifting speed and avoid using momentum (at least 2 count up and down) Proper technique (reduce chance of injuries) Bend at the knees (not your back) when setting weights down Set weight down gently when finished (don’t let them slam down) Be aware of your surroundings Don’t hold your breath while performing the lift (exhale slowly) You might experience muscle soreness for 1-2 days after lifting

Bicep Curls Point to your bicep muscle

Technique Isolate bicep muscle by keeping elbows and upper arms “glued” to body (bicep should be main muscle working) Palms are facing up Keep back straight Feet apart slightly Bring up for a 2 count, down for a 2 count (working muscle through full range, getting a better workout) Bring almost all the way up, bring down to just before arm is fully extended

Bicep Curls With bandsWith dumbbells/bars

Triceps Extensions Point to your triceps muscle

Technique Isolate triceps muscle by keeping arms extended over your head and elbows close to ears (only lower part of arm will then be able to move/bend) Keep back straight Keep head out of the way Feet apart slightly Raise up for a 2 count and down for a 2 count Bring almost all the way up, bring down to just before arm is fully extended

Triceps Extensions With bands (palms face out) With Bars/Dumbbells

Military Press Point to your deltoid muscle It’s another word for shoulder Mil. Press also works your triceps

Technique Start w/ weight about chest high Feet slightly apart Back straight Head facing forward Palms facing out Slowly extend arm up until almost full extended Slowly return arms to chest height

Military Press With bands

With dumbbellsWith bars

Bench/Chest Press Point to your pectoralis major muscles Another name for chest muscle Also works deltoids and triceps

Technique Lay on your back with weights directly above chest muscle Do not arch your back, keep it flat on floor, bench etc. Slowly extend weights straight up for a 2 count until arms almost straight Slowly bring weights back down to starting position Keep weights even/straight/balanced – Do not work one arm more than the other

Chest/Bench Press

Upright Row Point to your deltoids Point to your trapezius muscle Also works muscles in arms

Technique Feet slightly apart Stand up straight Hold weight with overhand grip (palms down) and hands about shoulder width apart Start weight at upper thigh and slowly raise up to about mid-chest level At top of movement elbows remain above weights Relax shoulders Lower slowly to starting position

Upright Row

Lunges Point to your quads Point to your hamstrings Where are your glutes? Quads. Hams. Glutes.

Technique Forward Lunge: Hold weights level (bar or dumbbells) Take a small step forward with one foot (thigh becomes parallel to ground) Knee should never extend forward past your foot (keep knee directly above foot) Other foot should then lower until knee almost touches ground Stand up and repeat with other leg Rear Lunge: Same technique as above except first step is backwards, and that knee drops almost to floor Front leg lowers until thigh is parallel to floor

With bar With Dumbbells

Squats Work on quads., glutes, and hamstrings Also work on calf muscles Point to your calf