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Some good exercises consist of:
1) Front Raise
2) Lat Raise
3) Bench Press
4) Puch Ups
5) Flex Bar
6) Ham Curls
7) Shoulder Press
8) Shrug
9) Curl Ups
10) Dips
11) Chin Ups
12) Behind Neck Press
13) Bench Dips
14) Arm Curls
15) Military Press
16) Squats
17) A Run, Jog, or a Walk
1) Front Raise
Stand with feet about shoulder width apart, then with dumb bells in
hands at hips. With arms straight raise dumb bells out wards infront of you.
2) Lat Raise
Stand with feet about shoulder width apart, then with dumb bells in
hands at hips. With arms straight raise dumb bells out wards to the side of your body.
3) Bench Press
If you have a bench this is a very good exercis. To do this you
will need a weight bench, but if you don't you could lie on the ground for this one. Lieing on your back, raise the
bar bell from your chest till your arms are fully extended. Then repeat as many times as you wish.
4) Push Ups
In correct posture, lie stomach down with your weight supported by
your hands and feet. If you can’t successfully perform 15 repetitions, support your weight by your hands and knees.
Keep your abdominal muscles tight, shoulders down and chest up. Under control, lower your body weight. Stop when your elbow
joints are in line with your shoulders and reverse the motion back up. Push your body weight up, while focusing on bringing
your elbows together. Stop just before your elbow joints are straight and reverse the motion back down.
5) Flex Bar
First, your probably wondering what a flex bar is, it's
a metal spring or a strong piece of robber atatched to two handles on each side. The objective is to hold the handles
with you arms straight out infront of you and then to bend the bar. Try this fourty time or so. You'll be sor the firt
time.
6) Ham Curls
Other wise know as leg extentions is a very good exercise for
your leg, and also works your abs. For ham curls place the desired amount of weight on the leg lever. Place a
barbell with the same amount of weight on the weight rests to counter-balance the bench. Sit on the bench, with
your feet under the lower pads of the leg lever. Lift your lags, as shown. Return to the starting position.
7) Shoulder Press
These are done using an adjustable incline bench set to just under
90 degrees. Using two dumbells, with a palms forward grip and starting with the dumbells at shoulder level, press them
up overhead in an arc. Do not crack them together at the top and do not lock your elbows out (this will keep tension on the
delts). Lower slowly
and repeat.
8) Shrug
In correct posture, stand with your legs
and grip spaced shoulder width apart. Keep your abdominal muscles tight, knees bent and chest up. Under control, lift your
shoulders up to the back of your head. Stop just before your shoulder joints are all the way up and reverse the motion down.
Under control, lower the weight, stop right before your shoulder joints are all the way down and reverse the motion back
up.
9) Curl Ups
Curl ups is just another work for sit ups. You lay on your back with your feet
flat on the floor, with your knees at a 90 degree angle. With your feet not supported, sit up and try to keep your feet
flat on the floor. Repeat as many times as you can.
10) Dips
Get to parrellel bars that are about 4' to 5' off the ground.
Then grasp the bars in your hands, push your self up wards till your elbos lock then lower your self till your elbos
are at a 90 degree angle. then repeat.
11) Chin Ups
12) Behind Neck Press
Pick up the weight and hold the bar behind your head. Then
push up the weight till your elbos lock. Then repeat.
13) Bench Dips
14) Arm Curls
15) Military Press
16) Squats
17) A Run, Jog, or
a Walk
Well this activity is quite self explanatory, its a run, jog, or walk.
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