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Exercise 101

Exercise 101 . Student Health Services. http://saweb.memphis.edu/health/ 678-1141 TIGERS FEEL GREAT IN ‘08. Back Squat. Start with body weight, then progress by adding resistance Keep your back vertical and TIGHT! Don’t let your heels come off of the ground Try to go as low as possible.

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Exercise 101

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  1. Exercise 101 Student Health Services http://saweb.memphis.edu/health/ 678-1141 TIGERS FEEL GREAT IN ‘08

  2. Back Squat • Start with body weight, then progress by adding resistance • Keep your back vertical and TIGHT! • Don’t let your heels come off of the ground • Try to go as low as possible

  3. Lat Pull Downs • These can be substituted with pull ups if possible • Use you upper back muscles to pull the weight all the way to your chest and then back to the starting position • Really focus on pulling with your back muscles and not your arms

  4. Crunches • This can be done on a machine, exercise ball, or even the floor! • Avoid using your arms to pull your head up, make those stomach muscles work! • Use your STOMACH muscles to lift your upper body off of the floor as high as you can

  5. Overhead Press • These can be done with dumbbells, a barbell, elastic bands, or even a can of soup! • Press the weight above your head until your elbows lock out • Then lower it back down until it touches the back of your neck

  6. Lunges • Start with your body weight and then progress to using dumbbells or a barbell • Take a LONG step forward and lower yourself to the ground without letting your back knee hit the ground • Make sure you go straight up and straight down!

  7. Bench Press • These can be done with dumbbells, a barbell, elastic bands, or even a can of soup! • Keep your feet and hips on the ground • Don’t let the weight bounce off of your chest

  8. Calf Raises • You don't need a machine for this. Just stand with your heels off an edge • Go as far up AND down as possible • Start with both feet and progress to doing one foot at a time and then add weight

  9. Bent Over Row • Bend your knees and make sure you have a VERY TIGHT arch in your back • Extend your arms completely and use your upper back muscles to squeeze the bar back to your chest • Focus on squeezing your shoulder blades together

  10. Back Extension • This can be done on a machine, exercise ball, or even the floor! • Extremely important for anybody with lower back pain! • Make sure to squeeze your hamstrings, glutes, and back muscles to lift yourself as high as possible

  11. Bicep Curls • These can be done with dumbbells, a barbell, elastic bands, or even a can of soup! • You can do both arms at the same time or alternate arms • Make sure you lower and raise your arm as far as you can

  12. Exercise Tips • You DO NOT need fancy equipment to exercise: try using household objects like a can of soup, a gallon of milk, or even you book bag! • Remember to start SLOW and work your way up. • Keep challenging yourself by slowly increasing reps, sets, or decreasing the amount of time you take between exercises

  13. Challenge yourself to become more physically active everyday: • Always use the stairs/avoid elevators • Walkto class, the store, or across campus instead of driving • If you drive, park as far away as possible • Join a dance team, aerobics class, or city league team that involves regular physical activity • Challenge your family and friends to start an exercise program with you. • DON’T GIVE UP!!! Don’t expect miraculous results right away. Changes to your body are often slow and require a lot of work. Don’t get discouraged and learn to enjoy physical activity.

  14. Quiz • When you perform a back squat your heels should come off the gr0und. • True or False • You do need fancy equipment to exercise. • True or False • When performing the bench press don’t let the weigh bounce off of your chest. • True or False • When performing the tricep kickback you should extend your lower arm until it is straight, but don’t lock you elbow. • True or False • When performing a lunge your back knee should hit the ground. • True or False

  15. Answers • False – Don’t let your heels come off of the ground • False - You DO NOT need fancy equipment to exercise. • True • True • False - Take a LONG step forward and lower yourself to the ground without letting your back knee hit the ground

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