Old Age Is Not For Sissies

Senior Man Doing Push-Ups Has The Right Idea

SENIOR MAN DOING PUSH-UPS


Virtual Fitness: Dumbbell Shoulder Press

Dumbbell Shoulder Press

DUMBBELL SHOULDDER PRESS

Instructions: The Dumbbell Shoulder Press is a strength training exercise that targets the Middle Deltoid muscle of the shoulder. The starting position is to form right angles at the elbows, as shown in the video. Wrists are straight. Slowly push the weights up until your arms are straight, and then slowly return to the start position. The exercise is performed either seated or standing, with feet about a hip width apart.

Benefits: Strengthens the Middle Deltoid muscle of the shoulder.

Caution: If you attempt to lift more weight than you can handle, you’ll lose control of the dumbbells. The eventual outcome of chronic poor technique is injury.

Alternatives: Dumbbells are more difficult to control than machines. If you have access to a gym, use the Shoulder Press machine that targets the Middle Deltoid. If not, use smaller dumbbells.


EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

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Inpiration October 2021

I see a light in the darkness.

Fitness Motivation October 2021

Virtual Fitness: Hammer Curls

Hammer Curls

HAMMER CURLS

Instructions: The Hammer Curl is a strength training dumbbell exercise that is done either seated or standing. The hand weights are gripped the same way you would grip a hammer. Your stance should give a bracing effect, with feet about a hip distance apart. As you move the weights, use full range of motion, slowly bending at the elbow, and then returning the weights to your sidse with elbows straight. Maintain full control over the dumbbells by avoiding using more weight than you can handle. Move slowly throughout.

Modifications: 1) Perform a seated Hammer Curl instead of standing. 2) Use less weight.

Benefits: Hammer Curls strengthen the following upper and lower arm muscles: Biceps Brachii, Brachialis, Brachioradialis. These muscles flex your arm at the elbow. Flex means to bend. The Triceps assist in the movement by contracting when the dumbbells are lowered.

Incorrect Movement: Swinging the dumbbells instead of lifting is not correct. Body swing indicates that you’re either not focused on proper technique, don’t know proper technique, or you’re using too much weight. If your shoulders round forward during lifting, do the exercise on an adjustable bench with back support, to maintain good posture.


EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Please leave comments. It helps others to learn.