Muscle Stretch - 49 Precision Training Exercises PDF

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CHAPTER 7
SECRET 3 - 49 PRECISION TRAINING EXERCISES
(READING TIPS: For fast reading, scan through the topic headings in BOLD BLACK, important conclusions in BOLD BLUE, and " Must Know " in BOLD RED. To jump to specific sections in this article, click on the respective LINKS in the Contents.) ANTI-AGING FLEXIBILITY AND STRENGTH TRAINING Anti-Aging Flexibility and Strength Training exercises need not be complicated. Regardless of how
many machines you see in the modern day gym, remember that there are 11 major muscle groups in your body and that has not changed for thousands of years. A simple but organized program to work these 11 muscle groups is all you need on a daily basis to keep your body in shape.
The 11 major muscle groups are: Chest, upper back, lower back, shoulder, anterior thigh, posterior thigh, abdominal, buttock, calf, biceps, and triceps. These 11 groups is easily remembered as they come in opposing groups: chest in front / upper back; abdominal / lower back; biceps / triceps; anterior thigh / posterior thigh. You don't need fancy exercises. Focus on the fundamentals. Do these well and you will gradually progress forward automatically once you have master the basics. Keep things simple. From hundreds of possible exercise, the following have been selected as most suited for anti-aging purposes. Not only must the exercise be precision driven, it must also be safe, easy to do, and can be done almost anywhere given the modern hectic lifestyle.
While 49 exercises are listed, 11 have to deal with stretching, and 38 have to do with strength training. Out of the 38, pick 9 that are appropriate for you to cover the major muscle groups (some exercise covers
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multiple muscles), based on your environment and equipment availability. You, therefore, only need to remember 11 stretches and 9 strength training exercise.
STRETCHES: 11 STRETCHES YOU NEED TO DO

S1ChestStretch S2 Upper Back Stretch S3 Shoulder Crossover S4 Low Back Stretch S5 Cat Stretch S6 Spinal Twist S7 Lying Quadriceps stretch S8 Seated Hamstring Stretch S9 Biceps Stretch S10 Triceps Stretch S11 Calf Stretch
STRENGTH TRAINING WITHOUT WEIGHTS

N1 Push Up N2 Pull Up N3 Back Extension N4 Crunch N5 Pelvic Lift N6 Lunge N7 Heel Raise N8 Triceps Bench Dip N9 Reverse Crunch
STRENGTH TRAINING WITH DUMBBELL
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D1 Flat Dumbbell press D2 One Arm Dumbbell Rowing D3 Dumbbell Bench Press D5 Dumbbell Squat D6 Standing Calf Raise D7 Dumbbell Curl D8 Triceps Kickback D9 Flat Bench Flye D10 Dumbbell Lateral Raise
STRENGTH TRAINING WITH BARBELL

B1 Bench Press B2 Bent-Over One-Arm Long Bar Rowing B3 Barbell Upright Row B5 Flat-footed Medium Stance Barbell Squat B6 Seated Calf Raise B7 Standing Biceps Curl B8 Standing Barbell Triceps Curl B9 French Press B10 Romanian Deadlift
STRENGTH TRAINING WITH MACHINES

M1 Chest Press Machine M2 Lat Row Machine M3 Shoulder Press Machine M4 Machine Preacher Curl M5 Triceps Dip Machine M6 Leg Press M7 Lying Leg Curl M8 Standing Calf Raise M9 Front Lat Pull-Down M10 Leg Extension
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M11 Seated Calf Raise
CHEST STRETCH
Exercise No: S1 Area: Chest Muscle stretched: Pectoris Major and Minor Position: Sitting Instructions:
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a. b. c. d. e.
Sit upright with shoulders back and chest out. Clasp your hands behind your buttocks. Slowly lift your hands up face away from your body until they have reached their furthest comfortable position. Keep your chest out and your chin in without hunching over. Hold in this stretched position continuously for 15-30 seconds.
UPPER BACK STRETCH
Exercise No: S2 Area: Upper Back Stretch Muscle stretched: Latismus Dorsi Position: Sitting Instructions:
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a. b. c. d. e.
Raise both arms up vertically to the sky. Grasped both hands together, palms facing the sky and parallel to the floor. Reach out and attempt to touch the palm of your hands to the sky until you feel a comfortable stretch in your upper back. Hold in the furthest comfortable stretched position for at least 15-30 seconds. Shake out the shoulders and return to relaxed position.
SHOULDER CROSS OVER
Exercise No: S3 Area: Shoulders Muscles: Deltoids, Trapezius Position: Sitting Instructions:
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a. b. c. d. e. f. g.
Sit upright in a comfortable position With your extended right hand, reach across your body. Your arm should touch your chest if possible. Put your left arm in front of the right arm. Push the right arm towards the chest. Turn your head towards the right. You should feel your right shoulder being stretched. Hold for 15-30 seconds at the maximum comfortable stretched position. Shake out the shoulders and return to relaxed position.
LOW BACK STRETCH
Exercise No: S4 Area: Low Back Muscles: Lumbar Position: Lying Instructions: a. b. c. d. Lie on your back with your knees bent. Grasp your hands together and hold your shins firmly. Gently pull both knees toward your chest lifting your feet off the floor in the process. Try to touch the knees to your chest. Once you feel a comfortable stretch in your lower back, hold in this position for 15-30 seconds.
Note: If you have back pain or after prolong sitting, do this stretch whenever you get a chance . You may want to get a friend to put weight on your kness to help them reach your chest in the process if you desire more stretch.
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CAT STRETCH
Exercise No: S5 Area: Abdominal Muscles : Abdominal Position: Lying Instructions: a. Get down on your hands and knees, resembling a cat. b. Let your abdomen slowly droop down, allowing your lower back to bend downward and stretch. Hold in this position for 1430 seconds. c. Next, slowly arch your back as much as possible and hold for at least 5 seconds. d. Now sit back on your heels with expended arms out straight. Hold again for 5-10 seconds. Note: A well-done cat stretch takes a little while. Do not hurry for maximum effect.
SPINAL TWIST
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Exercise No: S6 Area: Buttock Muscles: Gluteus (also spine, hip, and lower back get stretched as side benefit) Position: Sitting Instructions: a. Sit on the floor with both legs extended directly in front of you. b. Bend your right leg over your left leg, keeping your right foot flat on the floor outside the left knee. c. Place your left elbow on the outside aspect of your right knee, and extend your right arm behind you with your palm flat on the floor for support. d. Slowly twist your upper body to the right while looking over your right shoulder simultaneously. e. Apply light pressure with your left elbow on the outside of your right knee as you twist. Be sure to keep you body upright at all times. f. Once you have reached a comfortable stretched position, hold it for 15-30 seconds. g. Switch to the other side and repeat. Note: This is a wonderful stretch for the entire spinal column also.
LYING QUADRICEPS STRETCH
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Exercise No: S7 Area: Anterior Thigh Muscle: Quadriceps Position: Lying Instructions: a. b. c. d. e. Lie face down on a mat. Lift your right leg up towards your buttocks. Reach around with your right hand and grasp your foot. Slowly pull downwards, stretching your quadriceps to the furthest comfortable position. Hold in this position for 15-30 seconds
SEATED HAMSTRING STRETCH
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Exercise No: S8 Area: Posterior Thigh Position: Sitting Instructions: a. Sit on a mat with legs straight ahead but spread apart. b. Extend your arms out in front of you and slowly lean over, trying to touch your chest to the mat as far as possible. c. Once you feel a comfortable stretched hamstring, hold this position for 15-30 seconds.
BICEPS STRETCH
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Exercise No: S9 Area: Front Upper Arm Position: Standing or sitting Instructions: a. Stand upright with your feet apart in comfortable position. b. Make a fist and put your right hand against a bar something you can hang onto. Your thumb should be touching the bar and your arm should be parallel to the floor. c. Slowly turn away from the bar until your feel a comfortable stretch in your biceps. d. Hold this position for at least 15-30 seconds.
TRICEPS STRETCH
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Exercise No: S10 Area: Back Upper Arm Position: Standing or sitting Instructions: a. Stand or sit, with shoulders back and chest out. b. Raise your arm overhead, with your elbow bent and your upper arm in a vertical position. c. Keeping this position, grasp the right hand with your left hand and pull your right hand down if you cannot reach your right hand, you may want to hold a towel with your right hand so that the left hand can hold onto the towel instead as an extension of your right hand. Sustain this until you feel a comfortable stretch of your triceps. d. Hold this position for 15-30 seconds e. Repeat stretch for other arm.
CALF STRETCH
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Exercise No: S11 Area: Leg Position: Standing Instructions: a. b. c. d. Put the sole of the top half of your right foot against the wall. Slide your right heel as close towards the wall as possible. Slowly lean forward towards the wall, stretching your calves. Once you have stretched your calf to the furthest comfortable position, hold for 15-30 seconds. Switch legs and repeat.
Note: If you plan to do cardiovascular exercise involving the legs, repeat this stretch as frequently as possible to warm increased blood flow to the calf muscles
PUSH UP
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Exercise No: N1 Area: Chest Muscles: Pectoris Major and Minor Position: Lying Instructions: a. b. c. d. Lie on the floor, face down with hands placed at chest level, about 6 inches farther than shoulder-width apart. Keeping your back straight, push yourself up, expending your arms but without locking your elbows. Squeezing your chest together for a brief moment. Lower your yourself as far as possible, or until your nose touches the ground.
Note: Do not allow your back to bend or arch. Do not allow your body to fall back to the floor. By keep the hands as close to the body, you will be working the triceps more. If you get tired, simply lay on the floor and relax. Do not overdo it.
PULL UP
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Exercise No: N2 Area: Upper Back Muscles: Latismus Dorsi, Trapeziius, Biceps, Deltoids Position: Standing Instructions: a. Use a chin-up bar about 6 inches higher off the floor than you can reach. If such a bar is not available, you can compensate by bending your knees later. b. Hold the bar with hands about 30 inches apart. c. Pull up by squeezing shoulder blades together and trying to touch the chin to the bar. d. Return to starting position in a slow, controlled motion. Note: This is not an easy exercise. The key is to focus on form and not on the number of reps you can do.
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BACK EXTENSION
Exercise No: N3 Area: Low Back Muscles: Lumbar Position: Lying Instructions: a. b. c. d. Lie on your stomach with your fingers laced together and your hands beneath your chin. Keep your hips on the floor. Slowly raise your chest about 30 degrees off the floor until your lower-back muscles are fully contracted. Pause momentarily, and then slowly lower your chest to the floor.
Note: You may hold a weight plate behind you for added resistance if this exercise becomes too easy. Be extremely careful when you do back exercises with barbells or dumbbells as it is easy to lose control and injure your lower back. Bar none, his is the safest back exercise, as the last thing you want to do is to injure your back while doing a back exercise.
CRUNCH
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Exercise No: N4 Area: Abdomen Muscles: Rectus abdominis Position: Lying Instructions: a. Lie on your back on the floor with your knees bend and your feet flat on the floor hip-width apart. b. Place your hand loosely on the sides of your head for support. Make sure you do not see your elbows. c. Curl up and forward so that your head, neck, and shoulder blades lift off the floor and your lower back presses firmly against the floor. d. Pause momentarily, and then return slowly to the starting position. Note: Do not use your arms to complete the curl. If you see your elbows, you're cheating. Do not secure your feet because this lessen the effectiveness of this exercise.
PELVIC LIFT
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Exercise No: N5 Area: Buttock Muscles: Gluteus Maximus and Minimus Position: Lying Instructions: a. b. c. d. e. Lie flat on your back with your knees bent and feet slightly apart and arms on the floor, palms down and at your side. Slowly lift your pelvis upward towards the ceiling. Make sure your back remain straight. Squeeze your buttocks together. Pause momentarily, and then return slowly to the starting position.
Note: This is a relatively easy exercise to cheat. Concentrate on the form and the squeeze at the end of each rep for maximum effectiveness.
LUNGE
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Exercise No: N6 Area: Thigh Muscles: Quads, Hamstrings Position: Standing Instructions: a. Stand in a relaxed position, feet slightly apart. b. Step forward as far as possible with the left leg until the upper left thigh is almost parallel to the floor. The left knee should not be ahead of the left toes. c. Keep the right leg as straight as possible. d. Step back to the starting position. e. Repeat with the right leg. Note : This is also an excellent exercise to work the entire thigh and the buttock area. Make sure you keep the back straight. You may hold your hands out for balance as needed. For those that have prior injury to knee, do the backward lunge by stepping backwards instead of forwards.
HEEL RAISE
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Exercise No: N7 Area: Calf Muscles: Calf Position: Standing Instructions: a. b. c. d. e. f. Stand in a relaxed position with something close by like a wall to hang onto. Rest your left hand against the wall, with your right hand comfortably by your side, palm facing your thigh. Wrap your left foot behind your right ankle. Slowly raise the toes of your right foot, lifting your heel as far above the floor as you can. Pause momentarily, and then slowly lower your right heel to the floor. Repeat with the other side.
Note: This is a convenient and effective exercise that can be done at any place.
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TRICEPS BENCH DIPS
Exercise No: N8 Area: Triceps Muscles: Triceps Position: Inclined Instructions: a. b. c. d. e. Locate a sturdy chair or bench. Face away from the bench Lay both your arms behind you in an extended position, with the palm on the bench pointing towards the front Slowly lower your body as far down as possible until your upper arms are parallel to the floor by bending your upper arm Keep your forearms and elbows stationary throughout the exercise Raise yourself to the starting position by pushing up.
Note: This is a tricky exercise to do as your weight is behind you. Make sure you have adequate support.
REVERSE CRUNCH
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Exercise No: N9 Area: Abdominals Muscle: Rectus Abdominis Position: Lying Instructions: a. b. c. d. Lie face up on a flatbench with your knees bent and your feet near your glutes. Grasp the bench behind your head with both hands firmly. Keeping the angles in your hips and knees fixed, pull your hips upward until your lower back is a few inches off the bench. Hold for a second, then lower and repeat.
Note: Do not pull with your arms. Use them only for stabilization purposes. To increase the degree of difficulty, straighten your knees.
FLAT DUMBBELL PRESS
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Exercise No: D1 Area: Chest Muscles: Pectoris Major and Minor Position: Lying Instructions: a. Lie on your back on a bench with legs parted and firmly on the floor. b. Hold two dumbbells above you at arms length, palms facing each other and almost touching each other and with your arms extended and slightly bent. c. Slowly lower the dumbbells straight down to the sides of chest, arms close to the sides, with palms facing forward when you reach chest level. d. Pause momentarily, and rise back up to the starting position, keeping back straight.
ONE ARM DUMBBELL ROWING
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Exercise No: D2 Area: Upper Back Muscles: Upper and Lower Lats Position: Standing Instructions: a. b. c. d. e. f. g. h. i. Place dumbbell on the floor in front of a bench Put left leg back, knee locked. Bend right knee slightly Bend over and hold dumbbell with left hand, palm in, about 7 inches off the floor. Put the right hand on bench for support with elbow locked Pull the dumbbell straight up to the side of the chest, keeping an arm close to the side. Return to starting position using the same path. Reverse the position and repeat the movement on the right side Inhale up and exhale down.
Note: Perhaps the best exercise for the upper back, do this one slowly and concentrate on the form. You may also do different variations by lifting the dumbell out to the side or to the front of you.
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DUMBBELL BENCH PRESS
Exercise No: D3 Area: Shoulder Muscles: Deltoids, triceps Position: Seated Instructions: a. Sit on a bench, with your back firmly against the support and feet in contact with the floor throughout the exercise. Hold the dumbbells at shoulder level with arms towards the side and elbows bent. b. Push the dumbbells up so that your arms are directly above your shoulders, and palms are facing away from you. c. Pause momentarily, and slowly lower the dumbbells in unison until your elbows are slightly below your shoulders. d. Press the dumbbells up until arms are fully extended again. e. Return to starting position. f. Inhale up, exhale down.
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DUMBBELL SQUAT
Exercise No: D5 Area: Buttock Muscles: Gluteus, quads, and hamstrings Position: Standing Instructions: a. b. c. d. e. Stand in a comfortable position, legs about 8 inches apart. Hold a dumbbell in each hand, palms facing your thighs. Keep your head up, eyes straight ahead, shoulders back, and back straight. Slowly squat down as low as you can while maintaining good form. Do not allow your knees to travel past your toes.
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f. Pause momentarily. Slowly straighten your legs and hips and return to the starting position.
STANDING CALF RAISE
Exercise No: D6 Area: Calf Muscle: Calf Position: Standing Instructions: a. Stand in a relaxed position with something close by like a wall to hang onto.
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b. Rest your left hand against the wall, with your right hand comfortably by your side, palm facing your thigh and holding the dumbbell. c. Wrap your left foot behind your right ankle. d. Slowly raise up and the toes of your right foot, lifting your heel as far above the floor as you can. e. Pause momentarily, and then slowly lower your right heel to the floor. f. Repeat with the other side.
DUMBBELL CURL
Exercise No: D7 Area: Biceps Muscle: Biceps Position: Standing Instructions: a. Stand with your feet hip-width apart and your arms by your side.
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b. c. d. e.
Hold a dumbbell in each hand, palms facing forward Keep your back straight throughout the duration of this exercise. Curl the dumbbells toward your shoulder, with your palms facing your chest. Slowly lower the dumbbells to the starting position.
Note: You can do both arms simultaneously once you have perfected the technique.
TRICEPS KICKBACK
Exercise No: D8 Area: Triceps Muscle: Triceps Position: Standing Instructions: a. Hold a dumbbell in your right hand, with palms facing in towards the body. Your right foot should be on the ground, and left knee and left hand resting on a bench for support b. Position your upper arm so that it is parallel to the floor and stationary at all times. Your elbow should be close to your body. c. Your back should be straight and parallel to the floor. d. Extend the dumbbells upwards until your arm is straight and fully extended and your triceps are flexed. e. Pause momentarily, flexing your triceps.
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f. Return the weight slowly to the starting position. Note: don't move your arm (shoulder to elbow) at anytime during this exercise and keep your back straight. Proper form is very important for this exercise. The Triceps are small muscles so that small weight (3-5 lbs) is acceptable.
FLAT BENCH FLY
Exercise No: D9 Area: Chest Muscle: Pectoris Major Position: Lying Instructions: a. b. c. d. Lie faceup on a flat bench and hold a pair of dumbbells directly over your chest, palms facing in. Keep your elbows slightly bent and pointing outwards Lower the weights out to your sides until your hands are level with your body, Keep your chest high and back and hips pressed against the bench. Squeeze your pectoris muscle to lift the dumbbells back up
Note: Do not overstretch your pecs which can cause excessive strain.
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DUMBBELL LATERAL RAISE
Area: Shoulder Muscle: Medial Deltoids Position: Standing Instructions: a. b. c. d. Stand comfortably, shoulder width apart. Hold a pair of dumbbells in front of your thighs, palms facing each other. With your elbows bent, lift the weights up and out to your sides until your hands and elbows are at shoulder height. Focus on leading with your elbows, not your hands
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BENCH PRESS
Exercise No: B1 Area: Chest Muscle: Pectoris Position: Lying Instructions: a. b. c. d. e. f. g. Lie on a bench press with back flat and firmly on the bench. Grip the barbell with palms facing up and 10 inches wider than shoulder-width. Lift the barbell off the rack to the starting position which is straight above your face with your arms fully extended. Slowly but in a controlled fashion lower the barbell until it touches the lower edge of your chest. Your elbow should be pointed out. Slowly raise the barbell to the starting position while squeezing together your chest. exhale up, inhale down
Note: This is the gold standard of all chest presses. Concentration is a must if you are going to do this one well. Also pay attention to the breathing.
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BENT-OVER ONE ARM LONG BAR ROWING
Exercise No: B2 Area: Upper Back Muscle: Upper Back and Lats Position: Bending forward Instructions: a. b. c. d. e. f. g. h. i. Place the empty barbell bar in a corner or against some object. Put the weights onto the end of the bar. Straddle the bar and bend forward until the torso is parallel to floor. Keep the knees slightly bent. Grasp the bar just behind plates with left hand. Place the right hand on the right knee. Pull the bar straight up, elbow in, until the plates touch chest. Lower the bar to starting position. Inhale up, exhale down.
Note: Do not let plates touch floor during exercise and make sure you keep your back straight to prevent unnecessary strain.
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BARBELL UPRIGHT ROW
Exercise No: B3 Area: Shoulder Muscle: Deltoids and Trapezius Position: Standing Instructions: a. b. c. d. e. f. Hold the barbell, palms down, hands 18 inches apart. Start with the bars at arm' length. Pull bar straight up until nearly under chin, with elbows out to the side and as high as the ears. Keep the bar as close to the body as possible. Pause momentarily at the top before lowering to a starting position. Inhale up and exhale down.
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FLAT-FOOTED MEDIUM STANCE BARBELL SQUAT
Exercise No: B5 Area: Thighs Muscle: Thigh Position: Standing Instructions: a. b. c. d. e. Place the barbell on upper back. Use a comfortable hand grip. Make sure the head is up, the back straight, and the feet is comfortably 18 inches apart. Squat until the upper thighs are parallel to the floor. Pause momentarily. Return to the starting position.
Note: Wear a waist belt if needed for lumbar support.
SEATED CALF RAISE
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Exercise No: B6 Area: Calf Muscle: Calf Position: Seated Instructions: a. b. c. d. e. f. Place a raised object such as a stool on the floor about 12 inches away from the end of bench. Sit on the end of the bench, holding a barbell on the upper thighs about 3 inches above the knees in a secured position. Place the balls of feet on the object. Raise up on the toes as high as possible. Pause momentarily and then return to starting position. Inhale up and exhale down.
BICEPS CURL
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Exercise No: B7 Area : Biceps Muscle: Biceps Position: Standing Instructions: a. b. c. d. e. f. Stand with back straight, knees unlocked, and feet hip-width apart. Grip a barbell with an underhand grip just outside your hips. Your palms should be facing up. Keeping your elbows close to your body, use your biceps to curl the bar up to your chest. Hold for a brief second, flexing your biceps Lower the barbell to the starting position in a slow, controlled motion. Inhale up and exhale down.
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STANDING BARBELL TRICEPS CURL
Exercise No: B8 Area: Triceps Muscle: Triceps Position: Standing Instructions: a. b. c. d. e. f. g. Hold the barbell with hands 6 inches apart, palms down. stand erect with the back straight , head up, and feet 18 inches apart Raise bar overhead to arms length, arm fully extended. Lower bar in semicircular motion behind head until forearms touch biceps. Keep upper arm close to body at all times during the exercise. Return to the starting position. Inhale down and exhale up.
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FRENCH PRESS
Exercise No: B9 Area: Triceps Muscle: Triceps Brachii Position: Lying Instructions: a. Lie faceup on a flat bench with the back firmly on the bench. b. Grasp the bar slight inside shoulder width. c. Keep your upper arms perpendicular to your torso and lower the bar toward the top of your head by bending your elbows. Press the weight back up in a slow and controlled motion. d. Squeeze your triceps at the top. Note: Always keep your elbow pointing toward the ceiling and not toward your sides.
ROMANIAN DEADLIFT
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Exercise No: B10 Area: Thigh, buttock Muscle: Hamstrings, glutes Position: Standing Instructions: a. Stand with your knees slightly bent and hold a barbell with an overhand, shoulder-width grip in front of your thighs. b. Maintain a slightly arched back. Shift your weight to your heels. Lean forward at your hips and slide the bar down your legs until feel a stretch in your hamstrings. c. Do not round your back or drop your shoulders forward. d. Squeeze our glutes and hamstrings until you are standing erect again. Note: Do not use your lower back to lift the weight. Use a waist belt as needed for extra support.
CHEST PRESS MACHINE
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Exercise No: M1 Area: Chest Muscle: Pectoralis Major Position: Lying Instructions: a. b. c. d. e. f. g. Lie on a bench press with back flat and firmly on the bench. Grip the barbell with palms facing up and 10 inches wider than shoulder-width. Lift the barbell off the rack to the starting position which is straight above your face with your arms fully extended. Slowly but in a controlled fashion lower the barbell until it touches the lower edge of your chest. Your elbow should be pointed out. Slowly raise the barbell to the starting position while squeezing your chest together. exhale up, inhale down
Note: This is the gold standard of all chest presses. Concentration is a must if you are going to do this one well. Also pay attention to the breathing and do not bounce the weights.
LAT ROW MACHINE
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Exercise No: M2 Area: Upper Back Muscle: Latissimus dorsi, rhomboids Position: Sitting Instructions: a. b. c. d. e. f. Adjust the seat so that your hands are slightly below your chest. Keep your torso pressed firmly against the pad. Your feet should be flat on the floor and back slightly arched. Pull handles into your sides while squeezing your shoulder blades together. Exhale as you pull. Squeeze your back briefly and then lower the weight while inhaling.
Note: Focus on your back. Imaging pulling the weights from your elbows, as if your hands are just hooks.
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SHOULDER PRESS MACHINE
Exercise No: M3 Area: Shoulder Muscle: Deltoids Position: Sitting Instructions: a. b. c. d. e. Adjust the seat so that the handles rest even with the top of your shoulders. Make sure our back is straight and feet flat on the floor. Lift up the handles straight overhead until your arms are fully extended. Exhale as you lift up. With your elbows out to your sides, lower your weight slowly.
Note: Flaring your elbows forward will allow you to increase the emphasis on the anterior deltoid muscle.
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MACHINE PREACHER CURL
Exercise No: M4 Area: Biceps Muscle: Biceps Position: Sitting Instructions: a. b. c. d. Sit in comfortable position, with elbows positioned squarely against the pad. Keeping your elbows pointing straight down into the pad, curl the handles up smoothly as you exhale. Squeeze your biceps briefly at the top. Slowly lower the weight in a smooth and gentle motion.
Note: Do not bounce the movement which can strain the biceps tendons.
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TRICEPS DIP MACHINE
Exercise No: M5 Area: Triceps Muscle: Triceps brachii Position: Sitting Instructions: a. b. c. d. e. Sit comfortably, with handles at 90 degree angle to your elbows without the weights hitting the weight stack. Keep your back firmly against the pad. Press the handles toward the floor and exhale. Fully extend your elbow. Squeeze your triceps, resist the handles coming up.
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LEG PRESS
Exercise No: M6 Area: Anterior Thigh Muscle: Quadriceps, glutes Position: Sitting Instructions: a. b. c. d. Sit comfortably with back firmly against the pad. Place on your feet high on the platform about shoulder-width apart. Your knees should be about at 90 degree angle. Exhale and forcefully press the weight to full extension while squeezing your thigh and glutes.
Note: Do not lock your knees.
LYING LEG CURL
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Exercise No: M7 Area: Posterior Thigh Muscle: Hamstrings Position: Lying Instructions: a. b. c. d. Lie on your stomach, with the footpad presses just above your achilles tendon. Grasp the handles for support. Bend your knees to curl the weight towards your glutes and exhale as you curl. Squeeze your hamstrings at the top and then slowly lower the weight.
Note: Do not lift your hips or chest. Keep your back flat to insolate the hamstrings
STANDING CALF RAISE
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CHAPTER 7
Pagina 49 di 52
Exercise No: M8 Area: Calf Muscle: Gastrocnemius Position: Standing Instructions: a. b. c. d. Stand under the shoulder pads of the calf machine Place the balls of your feet on the footpad and lower your heels as far as you can, while keeping your legs straight. Press up on the balls of your feet as high as you can while squeezing your calves. Lower the weights with a controlled and smooth motion
Note: Do not bounce the weight end of this exercise
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CHAPTER 7
Pagina 50 di 52
FRONT LAT PULL-DOWN
Exercise No: M9 Area: Upper back Muscle: Latissimus Dorsi, rhomboids Position: Sitting Instructions: a. b. c. d. e. Sit comfortably so that your thighs fit snugly under the kneepad with your feet on the floor. Grasp the bar with an overhead at distance slightly wider than shoulder width. Your arms should be fully extended overhead and your back should be slightly arched. Pull the bar toward top of your chest, keeping your elbows pointed down and back. Squeeze your shoulder blades together before slowly returning to the starting position.
Note: Do not swing the bar down or lean too far back which takes the focus out of your target muscles
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CHAPTER 7
Pagina 51 di 52
LEG EXTENSION
Exercise No: M10 Area: Anterior Thigh Muscle: Quadriceps Position: Sitting Instructions: a. Adjust the seat back and footpad so that your knees are flush with the edge of the seat and your ankles are comfortably positioned just below the footpad. b. Grasp the handles to keep your body stationary. c. Press your shins against the footpad until your legs are almost fully extended. d. Squeeze your quads briefly and then slowly return to the starting position.
SEATED CALF RAISE
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CHAPTER 7
Pagina 52 di 52
Exercise No: M11 Area : Calf Muscle: Soleus Position: Seated Instructions: a. b. c. d. e. Sit comfortably upright , with your knees under the pads Place the balls of your feet on the edge of the footpad. Lower the heels until you feel a good stretch in your calves. Push up on the balls of your feet as high as you can, squeezing your calves hard. Lower the weights under control.
Forward | Introduction | Chapter 1 | Chapter 2 | Chapter 3 | Chapter 4 | Chapter 5 | Chapter 6 | Chapter 7 Chapter 8 | Chapter 9 | Chapter 10 | Chapter 11 | Chapter 12 | Bibliography
15/09/2006

Muscle Stretch - 49 Precision Training Exercises PDF

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Muscle Stretch - 49 Precision Training Exercises PDF

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CHAPTER 7

STRETCHES: 11 STRETCHES YOU NEED TO DO

STRENGTH TRAINING WITHOUT WEIGHTS

STRENGTH TRAINING WITH DUMBBELL

STRENGTH TRAINING WITH BARBELL

STRENGTH TRAINING WITH MACHINES

M11 Seated Calf Raise

UPPER BACK STRETCH

SHOULDER CROSS OVER

LOW BACK STRETCH

LYING QUADRICEPS STRETCH

SEATED HAMSTRING STRETCH

TRICEPS BENCH DIPS

FLAT DUMBBELL PRESS

ONE ARM DUMBBELL ROWING

DUMBBELL BENCH PRESS

STANDING CALF RAISE

FLAT BENCH FLY

DUMBBELL LATERAL RAISE

BENT-OVER ONE ARM LONG BAR ROWING

BARBELL UPRIGHT ROW

FLAT-FOOTED MEDIUM STANCE BARBELL SQUAT

Note: Wear a waist belt if needed for lumbar support.

SEATED CALF RAISE

STANDING BARBELL TRICEPS CURL

CHEST PRESS MACHINE

LAT ROW MACHINE

SHOULDER PRESS MACHINE

MACHINE PREACHER CURL

TRICEPS DIP MACHINE

Note: Do not lock your knees.

LYING LEG CURL

STANDING CALF RAISE

Note: Do not bounce the weight end of this exercise

FRONT LAT PULL-DOWN

SEATED CALF RAISE

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