Some More Strength Training Postures For Beginners For Back, Biceps, Triceps And Deltoids…

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Here we have listed some of the postures that cover lower back, biceps, triceps and deltoids.

Posture Type: Back Raise

Muscles worked:Lower and middle back

Recommended Level for Beginners: Week 1 to Week 4

How to do it?

  •     Lie face down with feet together
  •     Stretch your arms forward still keeping them on the floor
  •     Breathe out as you raise your right arm and the left leg at the same time
  •     Avoid jerky movements
  •     Hold briefly
  •     Repeat next with the left arm and right leg

Posture Type: Dumbell Curls

Muscles worked:Biceps and brachialis

Recommended Level for Beginners: Week 1 to Week 4

How to do it?

  •     As usual begin from the primary position
  •     Take an underhand grip on a pair of dumbbells
  •     Hold them close to the thighs palms facing forward
  •     Breathe out as you slowly raise the dumbbells towards the shoulders
  •     Flex your elbows
  •     Keep your upper arms close to your body
  •     Hold for some time
  •     Inhale as you lower the weight to resting position
  •     Avoid swinging the dumbbells
  •     There should be no movement at the shoulder joint or the wrist
  •     Move your elbows only

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Posture Type: Triceps Curls

Muscles worked:Triceps

Recommended Level for Beginners: Week 1 to Week 4

How to do it?

  •     As usual begin from the primary position
  •     You can sit on a chair with your feet flat on the floor
  •     Hold a dumbbell in your right hand with palsm facing forward
  •     Lift the dumbbell straight up
  •     Inhale as you lower the dumbbell beneath your shoulder blades, behind your neck
  •     Exhale as you lift the dumbbell back
  •     Repeat to complete a set
  •     Repeat with the other hand

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Posture Type: Shoulder Press

Muscles worked: Deltoid, trapezius and tricpes

Recommended Level for Beginners: Week 1 to Week 4

How to do it?

  •     Begin from the primary position
  •     Lift a pair of dumbbells and hold them at the level of the shoulders with palms facing forward
  •     Exhale as you raise your arms upward towards the ceiling
  •     Inhale as you lower arms to arresting position
  •     Repeat to complete the set
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