Strength Exercise!: General Exercise & Fitness Discussions

fredwinners · **Site Rank:** Healthy Friend

Starting Position

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.

Muscles Worked: Quads, Glutes, Calves, Core, Shoulders

Time Involved: 2-3 minutes

Body Benefit: Improved balance, coordination, and strength

Glenn · **Site Rank:** Healthy Friend

Hi fredwinners,
Great threat on strength exercises. Some benefits of strength exercises are:
They increase muscular strength,
They increase strength of ligaments,
They improves body flexibility,
They reduce body fat,
They increase lean body mass,
They decreases blood pressure,
They stabilize blood cholesterol,
They improve glucose tolerance,
They improve strength, balance, and functional ability.

roole · **Site Rank:** Healthy Acquaintance

Hello all,
very nice and amazing tips,
please keep it up !!!!

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