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Safety Precautions By Salman , Royce, ahmad , s ecitha

Safety Precautions By Salman , Royce, ahmad , s ecitha. Maximize Benefits, Minimize Risks. Learn the basic exercise first then, explore more challenging exercises such as, the stability ball concentration curls. Minimize the risk of injury. Proper Technique.

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Safety Precautions By Salman , Royce, ahmad , s ecitha

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  1. Safety PrecautionsBy Salman, Royce, ahmad, secitha

  2. Maximize Benefits, Minimize Risks • Learn the basic exercise first then, explore more challenging exercises such as, the stability ball concentration curls

  3. Minimize the risk of injury Proper Technique

  4. Four Key Training Techniques:Breathing • Breathe in before you lift, breathe out slowly while performing the lift • Holding your breath puts pressure on your arteries and limits the availability of oxygen that goes to your brain

  5. Grips • Supinated- Underhand grip • Pronated- Overhand Grip • Monkey Grip- the resistance weight can fall or lead to serious injury because the thumb isn’t wrapped around the bar

  6. Tempo and Phases • Maintain a certain tempo or speed • Tempo is the amount of time it takes you to perform all phases for a lift

  7. The term repetitions and sets are used to describe the number of times you perform a certain exercise the number of reps and sets determine the endurance or strength gains REPITIONS AND SETS

  8. REPITITONS • Reps are the number of times you continuously perform an exercise

  9. Sets are the number of times you perform a certain amount of reps. SETS

  10. Rear Deltoid Raises

  11. Best ways to work on the deltoids are with lightweight dumbbells or lightweight tubing • Rear deltoid exercises should be included into your workout to be able to workout all parts of the muscle

  12. Exercise is performed as follows • Step forward with one leg and place the tubing securely under your front foot while holding while holding the end with one hand • Bend over and put your non-lifting hand on your knee and make your back straight • Pause at the top, then go back into the position you started in. • Rest and repeat

  13. The deltoid muscle is made up of 3 distinct parts. Each head is responsible for specific movements that allows the shoulder to move in different ways. • Location: the broad base of the triangular shaped deltoid wraps around your shoulder to the clavicle • Function: Abducts, flexes and extends your arm DeltoidsShouldering the load

  14. Lateral Shoulder Raise

  15. Good exercise for beginners and experts • Works outside or lateral part of deltoid muscle • Variety of equipment can be used • Start with lightweight tubing/lightweight dumbbells to not put stress on muscles

  16. Procedure • Securely place lightweight under the middle of both feet • Hold ends firmly in both hands • Tubing can slip due to raising your toes or heels off the ground • Keep back straight, knees slightly bent, feet shoulder width apart • Raise both arms to shoulder height, keep your back and arms straight • Breathe normally through exercise • Keeping the tension on the tubing, slowly return to the start position • Repeat for required number of repetitions and sets • Use tubing that provides greater tension or heavier dumbbells to increase the level of difficulty

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