AllStar Magazine July 2012--Girls - Allstarmagazine.com

Crucial
Exercises
to Maximize
Strength
Potential
You don’t have to go to the gym or have
expensive equipment to strength train.
At home, you could use some small hand
weights, bottles of water or soup cans.
Bench fly, for chest. Lie on a bench,
hold weights straight up over your chest.
Slowly lower your arms to your sides, with
elbows slightly bent, until your weights are
level with your chest. Reverse, bring the
weights straight up over your chest.
Push-up, Place hands slightly wider
than shoulder-width; keep feet together,
with knees locked. Start with elbows
straight, but never locked. Bend your
elbows to lower your body, and try to
bring your chest to within an inch
of the floor. Keep your body in
a straight line,
from head
Strength & Conditioning
When it comes to exercise, aerobic activity keeps the heart and lungs
healthy. However, strength training should be added to your routine in order to
maintain strong muscles.
There are different types of strength training including: free weights, weight
machines and resistance bands. The benefits of strength training include:
• Burn more calories: Strength training burns more calories over all versus a
30-minute aerobic workout.
• Maintain muscle: As we age, we lose our muscle strength. The best way to
avoid muscle being replaced by fat as we age, is to strengthen our muscles.
• Building stronger bones: Lifting weights can be your best defense against
osteoporosis—where your bones become brittle and fragile. A little
work now goes a long way later.
• A healthy heart: Research shows strenght training is a powerful
way to protect your heart in the long run.
• Improvement in memory and mood: Muscles strengthen both
your body and your brain. When we exercise we release endorphins,
the chemical in the brain which makes us feel good.
to ankles, throughout the movement.
Move up and down slowly, with abdominal
muscles tightened. Repeat.
Lateral raise, for shoulders. Stand with
your feet shoulder-width apart and knees
slightly bent. Hold weights at your sides,
at thigh level. Slowly lift weights out to
the sides to shoulder level, keep elbows
slightly bent. Slowly lower and repeat.
Upright row, for upper back, shoulders
and arms. Standing with your feet
shoulder-width apart and knees slightly
bent, hold dumbbells next to each other
at thigh level with palms toward thighs.
Slowly pull them up to your collarbone, until
elbows are just above shoulder height.
Slowly lower, and repeat.
Curl down, for abdominals. Start by
sitting with your knees bent, feet flat,
and arms reaching forward. Slowly lower
yourself to the floor to a count of 10. Sit
back up (using your arms, if necessary),
and repeat.
Curls, for biceps. Sit leaning forward
with your legs slightly spread and one
hand on your thigh. Keeping the other
elbow on the other thigh, hold a weight so
that your forearm is horizontal. Slowly curl
the weight up and in toward your chest;
repeat. Switch arms.
Dumbbell squats, for buttocks,
quadriceps, and hamstrings. Holding
dumbbells (with palms inward), stand with
feet hip-width apart; don’t lock knees.
Keep your weight on your heels, contract
your abdominal muscles and bend your
knees, lowering your upper torso. Slowly
straighten up and repeat.
Heel raises and dips, for calf muscles.
Stand with the balls of your feet on a
thick book or step. Rise up on your toes
slowly, and then lower your heels as far as
you can. Repeat.
www.livestrong.com “8 Reasons Why Women Should
Lift Weights”, www.kidshealth.org “Strength Training.”,
Berkeley Wellness Letter “Building Muscle and Bone—
At Home, On Your Own”
The information contained in the magazine is intended to provide a broad understanding and knowledge of healthcare topics. This information should not be used in place of a
consultation with your physician or healthcare provider. We recommend you consult your physician before beginning or altering your exercise or diet program.
14 All�Star Magazine allstarmagazine.com
©iStockphoto.com/membername