Hitting the Gym: Dumbell Workouts
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Health
This month we will be looking at two exercises that target all of your muscle groups but can be used at various speeds, reps and intensity.
1. Shoulder press:
Start standing with feet shoulder width apart, curl the dumbbells up, then twist around and press from your shoulders. This utilises your bicep and shoulder muscles. Lock out your arms so they are in line with your ears and above your head. Then bring the dumbbells back down to your shoulders and return to the waist. The more controlled and strict the movement the better, as this will prevent rocking and any cheating.
2. Push-up, row and lift:
Squat down with the dumbbells to the floor and thrust your legs out so you are now in a push up position. This utilizes your leg muscles. Perform a push up still holding on to the dumbbells. This works your chest and triceps.
As you come in to the raised position from the push up, perform a single arm dumbbell row with your right arm. This works your back, biceps and also fires up your core.
As you row your right hand up to your chest twist and turn in to a T-side plank, raising the dumbbell up and tensing your core. Hold yourself rigid in this position for 2 seconds, and then return to the start position for a press up and repeat on the other side.
After this, thrust your legs up into your chest, and return to the standing position. This is one repetition.
You can do this with progressive weights and in reps of ten. Start with 5kg dumbbells, and progress upward 7.5kg each time. See how far you can get and how long it takes you. Alternatively perform a pyramid set. If you don’t have dumbbells available, you can use grip medicine balls or kettle bells.
This month we will be looking at two exercises that target all of your muscle groups but can be used at various speeds, reps and intensity.
1. Shoulder press:
Start standing with feet shoulder width apart, curl the dumbbells up, then twist around and press from your shoulders. This utilises your bicep and shoulder muscles. Lock out your arms so they are in line with your ears and above your head. Then bring the dumbbells back down to your shoulders and return to the waist. The more controlled and strict the movement the better, as this will prevent rocking and any cheating.
2. Push-up, row and lift:
Squat down with the dumbbells to the floor and thrust your legs out so you are now in a push up position. This utilizes your leg muscles. Perform a push up still holding on to the dumbbells. This works your chest and triceps.
As you come in to the raised position from the push up, perform a single arm dumbbell row with your right arm. This works your back, biceps and also fires up your core.
As you row your right hand up to your chest twist and turn in to a T-side plank, raising the dumbbell up and tensing your core. Hold yourself rigid in this position for 2 seconds, and then return to the start position for a press up and repeat on the other side.
After this, thrust your legs up into your chest, and return to the standing position. This is one repetition.
You can do this with progressive weights and in reps of ten. Start with 5kg dumbbells, and progress upward 7.5kg each time. See how far you can get and how long it takes you. Alternatively perform a pyramid set. If you don’t have dumbbells available, you can use grip medicine balls or kettle bells.
Neck, Shoulder and Back Relax
By The Prison Phoenix Trust
If you’re feeling tense or stressed, your neck and shoulders may start to hurt, because they’re tense too. Use these simple stretches any time you feel tight and uncomfortable, or like you could do with an unwind.
Health
ISSUE NO. 23
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2 MIN READ
Ask the Doctor: Nutrition
By Harley
Hello! I’m Harley, a doctor working in Victoria. Welcome back to Ask the Doctor!
Health
ISSUE NO. 22
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2 MIN READ
C No More: Peter’s Story
By Peter
If you’re reading this from inside, here’s what I want you to know.
Health
ISSUE NO. 22
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4 MIN READ
Feeling Good After the Gym
Reprinted with permission from Inside Time
Going to the gym and doing other hard physical work are great things to do for your body, but they can leave you feeling tight and sore. Put yourself back in balance with this yoga sequence – it will loosen muscles and ease aches.
Health