Physical Edcation Weightlifting
...at the top of the exercise to keep the muscles around your knee strong. Leg curls should be performed with both legs together and three sets often with moderately heavy weight should be adequate. Lunges-The lunge is a simple but very effective exercise for the legs. It involves balance and coordination, which is very useful for sports as well as muscle development. The dumbell version of the Lunge is the easiest to start with though it can also be done with a barbell. Lunge is a great exercise to help you tone your legs and buttocks. It is a very versatile exercise because you can take it as far as you like, hold the lunge position for increasing amounts of time and really give those leg and buttock muscles a healthy workout. Use the back of a chair or a table to help you with your balance if you need to . Remember, always stay in your own comfort zone during the exercise and keep good form, move slowly and with smooth movements. This is definitely a beginner lift also. Here are some tips for Lunges, Throughout the lunge ensure that you keep your body upright and positioned directly above your hips. Stand with both feet around around 18 inches apart with the right foot out in front and the left foot to the rear, holding your hand on the back of the chair for balance if you need to. Lean your weight forward onto the front leg, bending both knees slightly, and lifting your rear ankle slightly off the floor.. When you have reached a comfortable position try holding there for 5 seconds. Slowly straighten the legs and return to the starting position. Repeat the lunge another 4 times with the right leg forward, then repeat the whole exercise with the left foot forward. Some cautions to be aware of is that you dont want to overstep. You should only have two to two and a half feet between your feet when you are doing lunges. It is also very important that you keep your upper body vertical. Don't have both your legs in a straight line. Keep them horizontally separated by about six inches to keep your balance. Doing this increases your base of support and makes your body more stable. Wrist Curls- The primary muscles worked during barbell wrist curls are the flexor and extensor muscles of the forearms. Secondarily are the various flexor muscles of the fingers and wrist. Wrist Curls - Palms Face Up Performing the exercise: This exercise stresses the flexor muscles on the insides of your forearms. Grab a barbell. I suggest you start with a very light one to get the feel for the movement of this exercise. Place it on the bench. While sitting on the bench, place your hands under the bar, your palms facing upward, your hands and wrists - hang at the end of the bench. Slowly lower the barbell until it is cupped in your fingers just below the bench (as low as your wrists will allow the barbell to go). Curl the barbell up in a small semi-circular arc as far as your wrists will allow. Repeat movement for about 15 repetitions, 3-4 sets. Wrist Curls - Palms Face Down If you want to work the extensor muscles on the outsides of your forearms, try doing wrist curls with your palms facing downwards...