Here's a simple dumbbell-based program to get you started.
Work the first circuit, with one minute rest between exercises. Then rest for a couple minutes -- however long it takes to get your heart back to a normal, resting rhythm -- and complete the second circuit. Start with one set of 10 repetitions each per circuit and gradually improve until you can do three sets of each circuit.
First circuit:
Reverse Lunge
One-Arm Shoulder Press
One-Arm Lat Row
One-Leg Calf Extension
Biceps Flexion (Curl)
Second circuit:
Wide Squat
Chest Press
Rear Delt Row
Narrow Squat
Triceps Extension
One-Leg Raise
Trunk Flex
To make sure you're progressing to your goals, record in a training log the number of sets, repetitions and resistance for each exercise in a training session.
The log will help you figure out if you're doing the right thing and when you're ready to increase resistance. It'll also help you remember the order of exercises and how to do them.
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Download a training log
BL gym rocks!
This will really help with my lacrosse training. Thanks BL GYM!
Yes, it works. Muscles grow when you break down capillaries in your body (lifting weights). When your muscles rebuild, they make these capillaries stronger so that they will, in theory, not break down again. This exercise does that to your deltoid muscle.
This extracise is great to increase the muscles in your arm.
Being fit is a really important part of living a healthy lifestyle. Like all other activities, this one works to strenghthan a particular part of your body, but this extracise is built to help you increase muscle size, not loose or gain weight.
your deltoid is your shoulder muscle. there are three parts, but dont worry about that. your deltoids basically bring your arm above your head (raising your humerous).
all of these excercises work, as long as you push yourself to the limit. if you just do these excersies without feeling a burn or breaking a sweat, you wont see any results.
:]cool.
That is so cool!
Yes, it works. Muscles grow when you break down capillaries in your body (lifting weights). When your muscles rebuild, they make these capillaries stronger so that they will, in theory, not break down again. This exercise does that to your deltoid muscle.
a deltoid is a musle in your shoulder
what is a deltoid (what they talk about in this exercise.)
does this really work?