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frankzappa

7 Exercises for Muscle Maintenance 2

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Exercise 4: Shoulder Press

Works: Shoulders, arms

  • Hold a dumbbell in each hand and sit up tall on a chair that has firm back support. Place your feet on the floor, hip-width apart. Pull your abdominals in so there is a slight gap between the small of your back and the back of the chair.
  • With palms forward, bend the elbows and raise the dumbbells up so they are level with your ears. Elbows should be at or just below shoulder height.
  • Straighten arms up over your head, without locking elbows, then slowly lower to start.

Exercise 5: Biceps Curls

Works: Biceps

  • Hold a dumbbell in each hand and stand with your feet hip-width apart. Let your arms hang down at your sides with your palms facing in. Pull your abdominals in, stand tall, and keep your knees relaxed.
  • Curl your right arm up, fist close to your shoulder, twisting your palm so that it faces the front of your shoulder at the top of the movement. Slowly lower the dumbbell back down, then repeat with your left arm. Continue alternating until you've completed the set. (One rep consists of a bicep curl with each arm.)

Exercise 6: Kick-Backs

Works: Triceps

  • Stand to the left of a chair. Hold a dumbbell in your right hand, feet hip-width apart. Lean forward at the hips until your upper body is at a 45-degree angle to the floor. Place your free hand on top of the chair for support. Bend your right elbow so that your upper arm is parallel to the floor, your forearm perpendicular to it, and your palm facing in. Keep your elbow close to your waist. Pull your abdominals in and don't lock your knees.
  • Keeping your upper arm still, straighten your arm behind you until the end of the dumbbell is pointing down. Slowly bend your arm to lower the weight for one rep. When you've completed the set, repeat with your left arm.

Exercise 7: Plank

Works: Abdominals, shoulders, chest, lower back, buttocks, thighs

  • Lie on the floor, hands clasped in front of you roughly under your forehead, toes tucked under.
  • Press up to balance on your forearms and toes. Pull your abs in so your lower back does not sag and your hips do not drop.
  • Focus on keeping your torso straight and your abs pulled in to support you. Hold for 10 counts.

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