upper body dumbbell exercises for seniors pdf
Shirley Ryan AbilityLab Occupational Therapy Practice Council These exercises are used to maintain and increase arm strength and endurance. Keep lowering dumbbells until elbows are level.
Beginner Upper Body Dumbbell Workout Upper Body Dumbbell Workout Dumbbell Workout Workout For Beginners
Dumbbell Lower Body Workout Exercise Sets Reps 1.
. Progression in workout difficulty over time is what drives the strength adaptations we are after. Summary of beginner dumbbell workout routine. Contribution to the body of research that helped form the basis for the Growing Strongerprogram.
Lean back on pillows in half-reclining position. Stand with your feet hip-width apart holding a dumbbell in each hand in front of your thighs palms facing your body. 30 to 45 minutes.
Your body will make a triangle with the floor with straight legs the knees not locked and reaching the heels towards the FloorKeep the palms of the hands fingers pulled and shoulders wide. Pull theraband outwards across your chest. Dumbbell Upper Body Workout Exercise Sets Reps 1.
Chest Pull Sit or stand with your feet shoulder-width apart. Push your hips back and soften your knees to lower the weights toward the middle of your shins. Lie on back with feet flat on the floor.
Loop theraband around each palm. I Enhanced strength in the upper and lower body ii Reduced age-related problems such as. Dumbbell Tricep Extension 2 8 - 12 7.
Extend one leg in front of the body up in the air until full extension is made. If you work out at home you can save 3 Day Full Body Workout At Home. Your elbows should be bent with palms facing in and you should feel slight tension in the band.
____ sitting up or ____ lying on your back ____ times per day ____ lb weights Perform exercises slowly and with control. To do this exercise without using your hands as you become stronger. The head must be in line with your spineinhal and exhale in this position for a maximum of three minutesYou can also make this pose with a leg in the air.
Dumbbell Curl Incline Curls Triceps Kickbacks Triceps Extensions Wrist Curls. Raise upper body forward until sitting upright using hands as. Dumbbell Bench Press 4 8 - 10 3.
Bent Over Dumbbell Row 4 8 - 10 2. With shoulders flexed to 90ยบ grasp dumbbells. Heres a quick list of the best dumbbell workouts for seniors youll want to try.
Dumbbell Bicep Curl 2 8 - 12 6. This is your starting position. Do a better workout and you will get better results become stronger.
Keep your back and shoulders straight throughout exercise. Upper Body Exercises. Dumbbell Lateral Raise 3 8 - 12 4.
Exercise Sets Reps Full Body Dumbbell Step Up 3 6 - 12 Dumbbell Stiff Leg Deadlift 3 6 - 12 Seated Dumbbell Press 3 6 - 12 Standing One Leg Dumbbell Calf Raise 3 10 - 20 Dumbbell Shrug 3 10 - 15 Dumbbell Side Bends 3 10 - 15 Friday Exercise Sets Reps Full Body Dumbbell Lunge 3 6 - 12 Dumbbell Floor Press 3 6 - 12 Wide Grip Pull Up 3 6 - 12. Slowly draw the one leg back to starting position. Dumbbell Exercises For Seniors Pdf 10 Dumbbell Leg Workouts You Can Do At Home Home Gym Build.
Dumbbells are inexpensive workout tools that can be used. Dumbbell Pullover 3 8 - 12 5. Move dumbbells outward in a wide arch fashion while keeping the elbows slightly bent.
PDF Training Program 1 Total Body Routine. Finally to all of the members of the Nutrition Exercise Physiology and Sarcopenia Laboratory as well as our other colleagues at. The dumbbell bent-over row is a back exercise that activates the large muscles of the upper back like the latissimus dorsi lats for short rhomboids and part of the trapezius traps for short.
Put your arms in front of your body with elbows slightly bent. Place both hands at the sides of the chair and grip the seat to keep stable. Sit tall in a chair and wrap a resistance band around your upper back holding one end of the band in each hand in front of your chest.
Exercise Sets Reps Full Body Dumbbell Lunge 3 6 - 12 Dumbbell Floor Press 3 6 - 12 Wide Grip Pull Up 3 6 - 12 Standing Hammer Curl 3 6 - 12 Lying Dumbbell Extension 3 6 - 12 Lying Floor Leg Raise 3 10 - 25 MUSCLEANDSTRENGTHCOM THE TOOLS YOU NEED TO BUILD. Upper Extremity Exercise Program Author. Place pillows on the back of chair.
PDF of This Workout Plan. Do the same workout every time and you will get the same results. Upper Extremity Dumbbell Home Exercise Program.
Jennifer Layne MS CSCS donated her time to review the exercise program. Dumbbell Shrug 2 12 - 15 Day 2. Workout 1 National Institute.
Keep both legs at a 90-degree angle with the chair. Hold for 3 seconds. Goblet Squat 4 8 - 10 2.
Dumbbells should face each other. Keep the other leg in its original position for stability. Sit toward front of chair knees bent feet flat on floor.
Dumbbell Split Workout Routine. An appropriately designed weight training program for elderly like dumbbell exercises for seniors can offer benefits that boost ones overall quality of life including. This means we will be making the workout just a bit harder each time to keep getting results.
Position head shoulders and buttocks flat on bench. X36050 052020 A A HC Upper Extremity Upper Extremity Theraband Exercises - Sitting. Her expertise and experience was invaluable.
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