Squat to 90 degree at the knee, making sure to keep your knees behind the plane of your toes, bend and hips and try to create a flat back. Hold dumbbells on the outside of each of your legs by your feet, palms facing backwards.
Action
Stand up and raise the dumbbells up toward the knees, all the way until your arms are parallel to the ground. Once your arms are slightly above the knee, externally rotate at the elbow so that the dumbbells are at a 90-degree angle, palms facing forward. Stabilize this position, making sure to keep the knees slightly bent. Simultaneously, come up on your toes and extend the dumbbells above your head, slightly in front of your head. Stabilize this position. Slowly lower to the starting position. Try doing 2 sets with 10-12 repetitions.
Special Instructions
The motion from the starting position to the first stabilizing position should be smooth through the ankle, knee and hip.
Hi fredll, Phew.. I thought it would be easy. Maybe it was my first time that's why I found it hard, anyhow I will make this exercise in practice. I have done I set with 10 repetitions and it took me 5 minutes. Wish me luck
I am grateful to you for sharing nice and informative ideas about strength Exercise which I personally think is an assets for me . I have learned a lot from your post . Thanks
Hey Friends,... Thanks for sharing great informational posts. If you are talking about strength exercise than the swimming is on first rank. There is no other exercise which have more strength we use and able to bear more strength too.
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