The At-Home Workout (1 of 2)

Even if you have access to a health club, a set of dumbbells and a weight bench ought to be part of your home furnishings.  Dumbbells are not only convenient;  they’re a great way to challenge your muscles in new and demanding ways.  They allow you to do hundreds of exercises using only two pieces of equipment and very little space.

■  Buttocks, hamstrings, lower back, inner thighs

Opposite Extension:  Lie face down with your forehead resting on your left hand and your legs straight, toes pointed out slightly, heels together.  Tighten your abdominal muscles and try to create a space between your stomach and the floor.  Lift and extend your right arm forward as you squeeze your buttocks muscles and lift and extend your left leg back.  Don’t lift your limbs vey high.  Instead, concentrate on maximizing the extension of your arm and leg.  Hold the extension for 2 counts, then slowly lower your limbs to the floor.  Do 8 to 12 repetitions in this position, then switch arms and legs and do 8 to 12 repetitions with the opposite limbs.

■  Buttocks, quadriceps, hamstrings

Bench Lunge:  Stand about 2 feet from one side of your bench.  Extend your right leg and rest your right calf across the top of the bench.  Hold on to a chair or other sturdy object for support or place your hands on your hips.  Bend your left knee until your thigh is almost parallel to the floor.  Return to the starting position, taking care not to lock your supporting knee.  Complete the set, then switch positions to work your right leg.

■  Biceps

Stationary-Elbow Biceps Curl:  Hold a dumbbell in each hand with your arms at your sides, palms facing forward, the inside of your elbows resting lightly against your sides.  Your feel should be hip-width apart.  (You may want to use a slightly lighter weight than usual for this exercise, since strict form is important.)  bending at the elbows, slowly curl both weights toward your shoulders, keeping your elbows still (don’t allow them to move upward or forward).  Return to the start and repeat, keeping your elbows stationary.

 

The GYM Workout (2)

■ Triceps

One-Arm Cable Triceps Extension:  Stand facing the base of the cable machine and attach a handle to the high pulley.  Hold the handle in your right hand, palm up.  Bend your elbow and rest it lightly against your right side [1].  Rest your left hand on your hip or the machine.  Now without locking your elbow or allowing it to move out to the side, straighten your right arm [2].  Slowly allow the weight to pull your arm back to the starting position.  Complete the set, then work your left side.  Keep your back straight throughout the exercise.  Hunching over when pressing the weight down lessens the impact on your triceps and negates the benefits.

■ Hamstrings

Two-Up/One Down Leg Curl:  Lie facedown on the leg-curl machine so the edge of the padding touches your thighs just above the knees.  The backs of your heels should rest against the ankle bar.  Bend your knees, curling your feet toward your buttocks without allowing your hips to lift off the machine allowing your hips to lift off the machine [1].  Once you reach the top of the movement, hold the bar up with your left leg and lower your right leg until straight.  Now slowly lower the weight with your left leg.  Use both legs to raise the ankle bar again.  Hold  the bar up with your right leg, then lower your left leg all the way.  Now use your right leg to slowly lower the weight.  Alternate right and left legs to complete the set.

■ Biceps

Negative Arm Curl:  Sit  straight in the arm-curl machine with your arms out-stretched and the center of your elbows aligned with the machine’s  pulley.  Grasp the handles with an underhand grip.  Bend your elbows and curl the weight toward your shoulders. [1].  Hold a moment, then slowly lower the weight [2].  Taking a full six seconds to straighten your arms [3].  Mae sure you keep breathing as you go. – Liz Neporent