Free Weight Exercises

Position: Place a bar on your shoulders behind your neck. Stand with the toes and the balls of the feet on a platform or a 4" x 4" board.

Action: Rise upward on the toes and balls of the feet to full extension, then slowly lower the heels as far as possible. Do not bend the knees or jerk the hips. Do 8 to 12 repetitions to muscle failure.

Action: Rise upward on the toes and balls of the feet to full extension, then slowly lower the heels as far as possible. Do not bend the knees or jerk the hips. Do 8 to 12 repetitions to muscle failure.

Exercises Performed with an Exercise Machine

If exercise machines are available, the exercises described below are also good for strength training. All movements, particularly during the eccentric (negative) phase of contraction, should be done in a delib-crate, controlled manner.

Position: Lie on your stomach with the legs straight and the ankles under the padded lever. Maintain correct upper body position by loosely grasping the sides of the bench or provided handles.

Action: Bend your legs at the knee until the lower legs pass well beyond the perpendicular position and the heels are as close to your buttocks as possible. Return to the starting position. Do 8 to 12 repetitions to muscle failure.

LAT PULL-DOWN

This exercise is for the latissimus dorsi and biceps muscles. (Pull-ups or chin-ups may be

substituted for this exercise.)

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Position: Sit or kneel and grasp the bar with your palms facing Action: Pull the bar down until it touches the back of your neck;

away from the body. return the bar in a controlled manner to that starting position.

This is one repetition. Do 8 to 12 repetitions to muscle failure.

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