Personal Fitness Professional - January 2008 - (Page 31) [SPONSORED BY] SQUAT/CURL/PRESS START: Holding a pair of dumbbells, position the feet approximately hip width apart, slightly bend the knees, and stick the chest out while pulling the shoulders back. ACTION: While lowering yourself into a squat position, simultaneously perform an arm curl so that when the tops of the thighs are approximately parallel to the ground, the dumbbells rest on top of the shoulders. With the dumbbells still on the shoulders, begin the ascent. Once this has been accomplished, press the dumbbells overhead, then lower them back to the starting position. Perform two to three sets of eight to 12 repetitions. PUSH-UP WITH ROW START: While holding a dumbbell in each hand, assume a push-up position with the palms facing each other and the feet slightly wider than hip width. ACTION: Slowly lower the body and extend the arms, returning to the starting position. Then, one at a time, pull each dumbbell up to the side of the body. Repeat for two to three sets of eight to 12 repetitions. WALKING LUNGE WITH ALTERNATING OVERHEAD PRESS START: Begin by holding a pair of dumbbells at shoulder level with the feet approximately shoulder width apart. ACTION: Take an exaggerated step forward, and once the foot touches the floor, flex at the knee and hips until the lead thigh parallels the floor. Keep the front foot flat on the floor with the knee in line with the foot, preventing the knee from moving forward of the toes; the ball of the back foot remains on the ground with the head and back in a neutral position. Press the dumbbell on the trail leg side overhead. Perform two to three sets of eight to 12 repetitions per side. For more information on these exercises and other great combination exercises, visit NSCA online at www.nsca-lift.org, email JDawes@nsca-lift.org or call 800-815-6826. JAN-FEB2008 · WWW.FIT-PRO.COM 31 http://www.nsca-lift.org http://WWW.FIT-PRO.COM
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