Ushtrime Per Muskuj

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    14-Apr-2015
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Transcript of Ushtrime Per Muskuj

USHTRIME PER GJOKSIN

Place your hands on the floor just beyond shoulder width apart. Keep your back straight and your knees bent, resting on the floor. Keeping your abdominal muscles tight, slowly lower your body so as to touch your nose to the floor. Squeeze chest muscles to push yourself back to the starting position. To increase the resistance, try doing the push-up on your toes instead of your knees. Do three sets of 12 repetitions, resting no more than 90 seconds between each set. This exercise strengthens the pectorals (chest) and firms the triceps (muscles at the back of the upper arm).

Water Body Lifts Stand against the edge of the pool, facing away from the water. Place your hands on the edge and lift your body out of the water, extending your arms completely. Hold the position for two seconds before slowly lowering yourself back down. Repeat five times.

Arms / chest and thigh combo Person 1 works on: Arms Person 2 works on: Thighs Person 1 lies face-down on the ground with her hands on the floor at shoulder level and just beyond shoulder width apart. Person 2 keeping her back straight, bends her knees and lowers her body (as if to sit on a chair) until her thighs are almost parallel to the floor, making sure her knees are aligned with her feet, and that they dont go over her toes. Person 2 picks up the feet of person 1 and rests them on her thighs; she will keep this position for the whole exercise. Person 1, keeping her abdominal muscles tight, slowly bends her elbows and lowers her body towards the ground, squeezing chest muscles to push herself back to the starting position. Do two sets of 10 reps, alternating positions between sets.

The Squat

1. In a standing position with legs shoulder-width apart, hold the kettlebell close to your chest with both hands, the weight facing downwards. (Image A) 2. Slowly bend your knees until your thighs and calves form a 90 degree angle, making sure your knees are aligned with your feet, and that they dont go over your toes. (Image B) 3. Lower your body a bit more until your butt is close to the ground, but without sitting down on it. (Image C) 4. Return to the start position.

Unbalanced Chair Stand with your back to a wall, ensuring your entire back is leaning against it. Hold the dumbbells with your arms at your sides, palms facing your body. Bend your knees so that your thighs are perpendicular to the wall and to your calves. Ensure your feet are hipwidth apart, and raise your arms, aligning them with your shoulders. Your arms should now be forming right angles with your torso. Next, raise your left foot off the ground by a few centimetres and hold the position for a few seconds. Slowly bring your leg back down before switching legs. Perform two sets of 20 repetitions (10 with each leg).USHTRIME PER SHPATULLAT

Reverse fly

Sit on an exercise ball, your knees bent at a 90 degree angle and your upper body leaning forward (slightly resting on your thighs), your back and head level with the ground. Hold a 5 lb. dumbbell in both hands, behind your calves, your palms facing inwards. Raise the dumbbells up in an arc, squeezing both your shoulder blades. Repeat. Do three sets of 12 repetitions.

Lateral incline shoulder raises

Rest your upper body (on your side) on an incline bench (set at a 60 degree angle) and keep one foot on the ground. Hold a 3 lb. dumbbell alongside your body, and raise the dumbbell away from your side until perpendicular to your body. Lower back to starting position. Do two sets of 8 repetitions, switching sides and arms.

Double shoulder press (with dumbbell) Stand and hold a 5 lb. dumbbell in each hand, your arms bent upwards at the elbows, your forearms and upper-arms at a 90 degree angle. Keeping your abdominals flexed, slowly push the dumbbells upwards, keeping your arms straight, your elbows slightly bent. Slowly lower the dumbbells back to the starting position and then rotate your shoulders forward by 90 degrees. In that position, forearms parallel to your face, now raise your arms upwards, elbows remaining slightly bent. Lower them down, and return to the original position, and repeat. Do three sets of 6 repetitions. Shoulders

Person 1 works on: Shoulders Person 2 works on: Shoulders Person 1 and person 2 sit back to back on the ground with their legs extended and knees slightly bent. Holding the medicine ball and keeping her arms straight with a micro bend at the elbow, person 1 reaches over her head and hands the ball to person 2. Person 2 lifts her arms up over her head to receive the ball, and then brings them back down until they are parallel to the floor, keeping them straight with a micro bend at the elbow. She then slowly brings her arms back up to give the ball back to person 1, who then repeats the same movement. Continue the exchange until each person has held the medicine ball 20 times.

Stretched Plank

Get down on all fours with your hands at shoulder width apart. Then, stretch your legs out in back of you with your toes tucked (push-up position). Keeping your back straight, extend your right arm in front of you while simultaneously lifting up your left leg (keeping it straight). Slowly come back to the starting position and repeat with the left arm and right leg. Do two sets of eight reps (one rep = each time you lift one arm and leg).

Vertical Balance For this exercise, all you need is a single dumbbell or a medicine ball. Stand with your legs a little farther than shoulder-width apart. Take the dumbbell or ball in your hands and lift your arms above your head. Bend your knees slightly and lean your upper body forward (keeping your back straight) and lower the weight between both legs, without letting it touch the floor. Your knees will bend further as you execute the move. Return to the starting position, bringing the weight back above your head. Repeat the same movement, doing two sets of 20 repetitions. Unbalanced Chair

Stand with your back to a wall, ensuring your entire back is leaning against it. Hold the dumbbells with your arms at your sides, palms facing your body. Bend your knees so that your thighs are perpendicular to the wall and to your calves. Ensure your feet are hipwidth apart, and raise your arms, aligning them with your shoulders. Your arms should now be forming right angles with your torso. Next, raise your left foot off the ground by a few centimetres and hold the position for a few seconds. Slowly bring your leg back down before switching legs. Perform two sets of 20 repetitions (10 with each leg).

Arm and shoulder stretches

Sit on the edge of the couch, back straight and feet on the ground. Stretch out your arms to your side at shoulder-height and push them back behind you as far as you can, all the while keeping them straight. Hold this position for ten seconds and repeat five times. This exercise will work your shoulders and arms.

USHTRIME PER KRAHET

Biceps Curl Sit on a chair or bench with your feet flat on the floor, or stand. Keep your back straight and abdominals contracted. Hold a dumbbell in each hand, palms facing front, arms straight down and elbows close to the waist. Bend one arm to curl the dumbbell toward your shoulder, keeping your elbow glued to your waist and your wrist inline with your forearm. Lower dumbbell back to starting position and repeat with other arm. This counts as one repetition. Do three sets of 15 repetitions, resting no more than 90 seconds between each set. Select a weight that allows you to easily complete your set yet challenges your muscle in the last few repetitions. This exercise strengthens the front of the upper arms, the biceps.

Push up

Place your hands on the floor just beyond shoulder width apart. Keep your back straight and your knees bent, resting on the floor. Keeping your abdominal muscles tight, slowly lower your body so as to touch your nose to the floor. Squeeze chest muscles to push yourself back to the starting position. To increase the resistance, try doing the push-up on your toes instead of your knees. Do three sets of 12 repetitions, resting no more than 90 seconds between each set. This exercise strengthens the pectorals (chest) and firms the triceps (muscles at the back of the upper arm).

Triceps Dip Place your hands shoulder width apart on the edge of a sturdy bench or chair with your knuckles pointing straight ahead. Move your feet out as far out in front of you as possible. Straighten out your arms, keeping a little bend in your elbows in order to always keep tension on your triceps and off your joints. With your arms close to your body, slowly lower your upper body down towards the floor. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps. Use your weight as resistance, the farther your body is from the bench, the harder your triceps work. To lighten the load, keep your body close to the bench. Start with as many as you can do. Work up to two sets of 12 repetitions, resting no more than 90 seconds between each set. This exercise strengthens the triceps (back of the arm). Splash Ups Stand in the pool with your feet wide enough apart so that the water reaches about half-way between your elbows and shoulders (if the water is too shallow, you can bend your knees and do the exercise in a squatting position). With your elbows bent and your palms facing up at about waistlevel, energetically splash the water up towards your chest for three minutes.

Water Push Downs

Stand in waist-deep water, your elbows bent and positioned near your waist, with your palms turned down and touching the surface of the water. Keeping your elbows locked in place, push your hands down into the water until they are beside your hips, making sure to move only your forearms. Turn yo