Strength Exercises
Why should I exercise?
You should exercise mainly because the Human Body is a machine that needs to be active. You body will grow from birth until your late teen years. Thereafter the body elements even out for a while and then, within a few years, will start to lose muscle mass and flexibility. So the only one responsible for building a solid muscular and skeletal base is you, and the rate of decline is also in your hands.
What is and how important is muscle strength, tone and endurance?
Strength is a measure of your body’s ability to lift, push or pull. Most, but not all, exercise routines rely on “Dynamic” movements which will strengthen the muscle through the full range of motion. Total body fitness is achieved when your body is strong enough to do the functions that you want it to do.
Tone is the glamour part of muscular fitness. It gives your muscles definition. However you may be build big muscles which will lack tone if your body fat in too high.
Endurance is the ability to carry out various functions for longer periods. For example, the 100 meter dash is not an endurance race whereas the 5,000 meters is.
​Important Notes concerning an Exercise Program
- Read the instructions alongside each illustration carefully before doing the exercise
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Take note of the breathing advice. Don’t ever hold in your breath
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When doing a Standing exercise, always keep the knees slightly bent and preferably place one foot slightly ahead of the other. This helps take the pressure off the lower back.
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Change the sequence, order and repetitions of each exercise regularly. “Shock” the muscles by not allowing them to know what exercise, or intensity or number of repetitions will be coming up next.
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Play some background music if available.
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Work out with a partner if possible
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The program does not have to be done at the same time of the day. But don’t work out too soon after a meal. Sip water at regular intervals during the workout, especially outdoors in the heat
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Always start the program with a light warm-up, followed by stretching and then the exercise program.
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Dress warmly. Beware of the air-conditioning or fans.
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Instructions
1a – Chest Fly’s & Upper Back.
Posture:Stand upright with knees slightly bent or one leg in front of the other.
Breathing: In through nose to start & exhale from mouth as you close the elbows to the finish.
Relax: Concentrate on muscles being stretched.
Muscle Groups: Upper Chest & Upper Back.
Start with the upper arms parallel & the forearms vertical to the ground. You are now going to start the movement by moving the elbows to meet in the front of the chest, using concentration to create resistance in the chest and back muscles alternatively going forward and back.
1b - Chest Fly’s.
Posture: Stand upright with knees slightly bent.
Breathing: In through nose. Exhale from mouth
Relax: Concentrate on muscles being stretched.
Muscle Groups: Upper Chest & Upper Back.
Squeeze the elbows together until they touch in front of the upper chest. It is more effective to have the elbows meet than the hands. As the elbows meet, give an extra squeeze with the chest muscles and then squeeze the back muscles throughout the reverse direction back to the start position. Repeat for between 12 - 15 repetitions at a slow deliberate rate. Don’t hurry the exercise – slow and deliberate is best.
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2a - Chest Wide Ext. Fly Start
Posture: Stand upright with knees slightly bent.
Breathing: In through nose. Exhale from mouth
Relax: Concentrate on muscles being stretched.
Muscle Groups: Upper Chest & Upper Back.
Start with the arms raised to shoulder height at your sides. Palms facing forward and wrists relaxed & bent inwards. You are now going to start the movement by moving the arms to cross in the front of the chest, using concentration to create resistance both going forward and back.
2b – Chest Wide Ext. Fly Finish
Posture: Stand upright with knees slightly bent.
Breathing: In through nose. Exhale as you push forward.
Relax: Concentrate on muscles being stretched.
Muscle Groups: Upper Chest & Upper Back.
Squeeze the arms forward to cross in front of the upper chest. As the arrive at the maximum point, give an extra squeeze with the chest muscles and then squeeze the back muscles throughout the reverse direction back to the start position. Repeat for between 12 - 15 repetitions at a slow deliberate rate. Don’t hurry the exercise – slow and deliberate is best.
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3a – Chest & Shoulder Lying Fly FitBall Start
Posture: Lie with your lower back on a FitBall, knees bent to 90 degrees.
Breathing: In through nose. Exhale from mouth.
Relax: Concentrate on muscles being stretched.
Muscle Groups: Chest, Shoulders & Upper Back.
Start with the arms extended open & parallel to the ground. You are now going to start the movement by moving the arms to cross over in the front of the chest, using concentration to create resistance both going forward and back.
3 b - Chest & Shoulder Lying Fly FitBall Finish
Posture: Lie with your lower back on a FitBall, knees bent to 90 degrees.
Breathing: In through nose. Exhale from mouth.
Relax: Concentrate on muscles being stretched.
Muscle Groups: Chest, Shoulders & Upper Back.
Squeeze the arms in front of and across your upper chest. As you reach your maximum crossover, give an extra squeeze with the chest muscles and then squeeze the back muscles throughout the reverse direction back to the start position. Repeat for between 12 - 15 repetitions at a slow deliberate rate. Don’t hurry the exercise – slow and deliberate is best.
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4 – Lunges
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Posture: Stand upright with knees slightly bent.
Breathing: In through nose at the start. Exhale from the mouth as you move forward to the end of the lunge.
Relax: Concentrate on muscles being stretched.
Muscle Groups: Thighs, hamstrings and gluteus muscles.
Method 1:Start the exercise by standing upright with the feet shoulder width apart. Breathe in and slowly exhale as you move the right leg forwards to the extended lunge position. Use your abdominal muscles to help you push back to the start position.
Method 2:Start the exercise by standing upright with the feet shoulder width apart. Breathe in and slowly exhale as you move the left leg forwards to the extended lunge position. Now, instead of moving back to the start position, leave the feet is this position and push up with the bent leg. Then bend the right knee again for the next repetition and repeat for 5 repetitions, slowly increasing the repetitions as you get stronger and more adept at the movement. You should hold on to a chair or similar o n the side of your body for support and balance.
5(1) – Advanced Press Up Position Start.
Posture: The body should be as level with the floor as possible. Hands directly below the shoulders line. Head level. Knees not locked. Shins on the FitBall.
Breathing: In through nose at the start. Exhale from the mouth as you move forward to the end of the lunge.
Relax: Concentrate on muscles being stretched.
Muscle Groups: Chest, Shoulders, Back and Upper Arms
This is the most advanced of 3 starting positions on the FitBall - with the ankles on the FitBall. The reason is to make the exercise easier or more difficult.
5(2) – Experienced Press Up Position Start.
Posture: The body should be as level with the floor as possible. Hands directly below the shoulders line. Head level. Knees not locked. Shins on the FitBall.
Breathing: In through nose at the start. Exhale from the mouth as you move forward to the end of the lunge.
Relax: Concentrate on muscles being stretched.
Muscle Groups: Chest, Shoulders, Back and Upper Arms
This is the suggested intermediary position, with just below the knees on the FitBall. The reason is to make the exercise easier or more difficult.
5(3) - Beginners Press Up Position Start
Posture: The body should be as level with the floor as possible. Hands directly below the shoulders line. Head level. Knees not locked. Shins on the FitBall.
Breathing: In through nose at the start. Exhale from the mouth as you move forward to the end of the lunge.
Relax: Concentrate on muscles being stretched.
Muscle Groups: Chest, Shoulders, Back and Upper Arms
There are a few starting positions which will either make the exercise more difficult or easier even for the absolute beginner who has never been able to accomplish even one press up. This is the suggested beginner position, with just below the hips – or even the hips proper, on the FitBall.
5a - Press Up Start – Regular Width.
Posture: The body should be as level with the floor as possible. Hands directly below the shoulders line. Head level. Knees not locked. Lower hips on the FitBal.
Breathing: In through nose at the start. Exhale from the mouth as you move forward to the end of the lunge.
Relax: Concentrate on muscles being stretched.
Muscle Groups: Chest, Shoulders, Back and Upper Arms
This photo shows the hands at shoulder width apart with fingers facing forward. The exercise must be done slowly using the arms only to propel the movement. Don’t hurry the repetitions. Keep the line of the body constant throughout the repetition. Breathe in through the nose as you start the exercise and exhale on the upward move back to the start position.
5b - Press Up Finish.
Posture: The body should be as level with the floor as possible. Hands directly below the shoulders line. Head level. Knees not locked. Lower hips on the FitBal.
Breathing: In through nose at the start. Exhale from the mouth as you move forward to the end of the lunge.
Relax: Concentrate on muscles being stretched.
Muscle Groups: Chest, Shoulders, Back and Upper Arms
This photo shows the hands at shoulder width apart with fingers facing forward. The exercise must be done slowly using the arms only to propel the movement. Don’t hurry the repetitions. Keep the line of the body constant throughout the repetition. Breathe in through the nose as you start the exercise and exhale on the upward move back to the start position. Beginners should start with a half range movement rather than a full movement as shown. Start with 5 repetitions increasing to your maximum.
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6a - Press Up Wide Start
Posture:The body should be as level with the floor as possible. Hands outside the shoulders line. Head level. Knees not locked. Lower hips on the FitBall
Breathing: In through nose. Exhale from mouth.
Relax: Concentrate on muscles being stretched.
Muscle Groups: Chest, Shoulders, Back and Upper Arms.
This photo shows the hands at double shoulder width apart with fingers facing outwards. The exercise must be done slowly using the arms only to propel the movement. Don’t hurry the repetitions or use body movement. Keep the line of the body constant throughout the repetition. Breathe in through the nose as you start the exercise and exhale on the upward move back to the start position.
6b - Press Up Wide Finish.
Posture:The body should be as level with the floor as possible. Hands directly below the shoulders line. Head level. Knees not locked. Shins on the FitBall.
Breathing: In through nose. Exhale from mouth.
Relax: Concentrate on muscles being stretched.
Muscle Groups: Chest, Shoulders, Back and Upper Arms.
This photo shows the hands at double shoulder width apart with fingers facing outwards. The exercise must be done slowly using the arms only to propel the movement. Don’t hurry the repetitions. Keep the line of the body constant throughout the repetition. Breathe in through the nose as you start the exercise and exhale on the upward move back to the start position. Beginners should start with a half movement rather than a full movement as shown. Start with 5 repetitions increasing to your maximum.
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7a - Press Up Narrow Start .
Posture:The body should be as level with the floor as possible. Hands directly below the shoulders line. Head level. Knees not locked. Shins on the FitBall.
Breathing: In through nose. Exhale from mouth.
Relax: Concentrate on muscles being stretched.
Muscle Groups: Chest, Shoulders, Back and Upper Arms.
This photo shows the hands at less than shoulder width apart with fingers facing forward. This position places more emphasis on the triceps. The exercise must be done slowly using the arms only to propel the movement. Don’t hurry the repetitions or use body movement. Keep the line of the body constant throughout the repetition. Breathe in through the nose as you start the exercise and exhale on the upward move back to the start position.
7b - Press Up Narrow Finish.
Posture:The body should be as level with the floor as possible. Hands directly below the shoulders line. Head level. Knees not locked. Shins on the FitBall.
Breathing: In through nose. Exhale from mouth.
Relax: Concentrate on muscles being stretched.
Muscle Groups: Chest, Shoulders, Back and Upper Arms.
Don’t hurry the repetitions or use body movement. Keep the line of the body constant throughout the repetition. Breathe in through the nose as you start the exercise and exhale on the upward move back to the start position. Beginners should start with a half movement rather than a full movement as shown. Start with 5 repetitions increasing to your maximum. Start with 5 repetitions increasing to your maximum.
8a - Press Up on Knuckles Narrow Start
Posture:The body should be as level with the floor as possible. Hands directly below the shoulders line. Head level. Knees not locked. Shins on the FitBall.
Breathing: In through nose. Exhale from mouth.
Relax: Concentrate on muscles being stretched.
Muscle Groups: Chest, Shoulders, Back and Upper Arms.
This photo shows the hands at shoulder width apart and on the knuckles rather than the open hands. For advanced exercisers only. This hand position will place more emphasis on the triceps. The exercise must be done slowly using the arms only to propel the movement. Don’t hurry the repetitions or use body movement. Keep the line of the body constant throughout the repetition. Breathe in through the nose as you start the exercise and exhale on the upward move back to the start position.