SEATED ONE-ARM DUMBBELL OVERHEAD EXTENSION
Cena sits on a bench with a dumbbell raised behind his head, so that his upper arm is vertical and his elbow is extended. To begin the movement, he lowers the dumbbell as far as he comfortably can behind his head, which usually results in the weight touching his upper back lightly in the bottom most position. He pauses for a second in "the hole," feeling an intense stretch along the entire length of his triceps, before raising the weight back to the starting position, making sure to keep the upper half (i.e. the biceps and triceps) of his working arm stationary. However many reps he completes, he matches that with the other arm to prevent the creation of a strength imbalance or exacerbating any existing imbalance.
Seated Upper Body Workout - The seated upper body workout targets all the muscles in the upper body including the chest, back, shoulders and arms as well as the core. Whether you're in a wheelchair, have a lower body injury or simply need to exercise from a seated position, you'll find a variety of moves to help you workout in a comfortable manner. Not all exercises will fit every situation, so show these exercises to your doctor and/or physical therapist before trying them, if you're under a doctor's care
How To
1.While seated, sit up very tall for each exercise, using your abs to maintain good posture.
2.If you're not familiar with strength training, practice the moves without weight or with very light weight to get your form down.
3.Beginners: Perform each exercise for 1 set of the suggested reps, choosing a weight that is challenging but allows you to keep good form.
4.Intermediate/Advanced: Perform 2-3 circuits of the exercises, one after the other, resting as needed.
5.Do this workout 2-3 non-consecutive days a week, taking at least one day of rest between workouts.
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