The Osteoporosis Handbook by Sydney Lou Bonnick

Author:Sydney Lou Bonnick
Language: eng
Format: epub
Publisher: Taylor Trade Publishing
Published: 2000-09-14T16:00:00+00:00

The triceps extension with free weights

If this seems too difficult or if you cannot control the weight enough to lower it gently, you can perform a two-handed triceps extension exercise. Hold the free weight with both hands much as you would hold a baseball bat. Raise both arms up, keeping them close to your head, and then lower the weight behind your head. Keep your elbows pointing up. Now, using both hands, raise the weight by straightening your arms. Again, be careful not to hit yourself in the back with the weight when you lower it.

The last free-weight exercise is number 5, the shoulder shrug. This exercise is just what it sounds like. Standing up tall, with your feet comfortably apart, hold a weight in each hand. Your arms should be at your sides and your palms facing your sides. Now, lift or shrug both shoulders at the same time. Lift them as high as they will go and then hold this position for a count of 3. Now lower your shoulders back down. The arms remain straight throughout the lift. As in every other exercise, lift the shoulders gently and smoothly. Don’t jerk them up. This exercise will strengthen the muscles of the shoulders and upper back. Most women can perform at least 10 repetitions initially. The ultimate goal is, again, 25.

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