Minggu, 23 Januari 2011

Triceps and Calves .. how to do exercise at home


1. Triceps

Bench Dips

  • These can be done on the edge of a chair or bench.
  • Sit on the side edge of a flat bench or the front edge of a chair.
  • Place your hands on the edge of the chair right beside your glutes and grip the edge.
  • To start with, your feet should be flat on the floor about two feet in front of you with your knees bent.
  • Move yourself off the chair so you are now supporting yourself on your hands.
  • Bend your arms, dipping your body down. Go down only as far as you feel comfortable, being careful not to bounce out of the bottom.
  • Push back up, squeezing the triceps.
  • It is important to keep your back close to the edge of the bench as you do these to minimize shoulder stress.
  • When you're done the set, push yourself back onto the chair.
top position of bench dips
Bottom position of bench dips


2. Calves

Standing Calf Raises


  • This exercise can be done on the edges of stairs, wood blocks, books, etc.
  • Do both legs at the same time to start with then, as you get stronger, do them one leg at a time.
  • Hold a bag in your hand for resistance as you get stronger
  • Stand on the edge of the block with only the balls of your feet on the block.
  • Keeping knees stiff and bending only at the ankles, lower your heels down towards the floor.
  • Go down until you feel a strong stretch in your calves.
  • Reverse the direction without bouncing and push up as high as you can.
  • Do this movement slowly to feel the contraction all the way up.
Bottom Position of Standing Calf Raises
Top Position of Standing Calf Raises

source: http://www.fitstep.com

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