18
Arm Exercises
FINISH
START
Muscles worked:
This muscle emphasizes the
triceps muscles located on the back of the
upper arms.
Starting position:
•
Seated on the bench with your knees bent
over the seat cushion for support.
•
Grasp the handles with palms facing each
other.
•
Stretch your elbows overhead pointing them
towards the ceiling.
Motion:
•
Keeping the arm stationary, bend your
elbows allowing your hands to move
upwards until straight.
•
Complete the movement by returning your
elbows to a 90 degree position.
Key points:
•
Keep your upper arms motionless and your
wrists straight.
•
Keep your back straight and abs tightened to
stabilize your body.
•
Do not go beyond 90 degrees of movement.
SEATED TRICEPS EXTENSION
— Elbow Extension
FINISH
START
Leg Exercises
Muscles worked:
This exercise emphasizes
the muscles on the front of the upper thigh
(quadriceps muscle group) which are
responsible for straightening your leg against
resistance. This powerful muscle group helps
provide stability for the knee joint and is
essential for producing power in running,
jumping and lifting activities.
Starting position:
•
Sit on the seat facing away from the machine
with your knees near the pivot point and the
lower roller pads on the front of your
shins/ankle.
•
Position your thighs at hip width pointing
your knee caps straight to the front.
•
Grasp the sides of the seat.
•
Sit up straight with your chest lifted, abs
tight and maintain a very slight arch in your
lower back.
Motion:
•
Tighten your quads and straighten your legs
by moving your feet forward and then
upward until your legs are completely
straight and your kneecaps are pointing up
toward the ceiling (not turned outward).
•
Then slowly return to the starting position
keeping tension in your quads during the
entire movement.
Key points:
•
Use slow controlled motion. Do not "kick"
into extension.
•
Do not let your knees rotate outward during
the exercise. Keep your kneecaps pointing
up and straight forward.
LEG EXTENSION
