Fitness, Exercise, Workouts, Stretches - Imagine 123 » Arm exercises

Perfect Push Ups

Fri, 01 May 2009 21:38:59 +0000

This video with Eric and Sarah includes examples how to do perfect push ups. A number of styles of push ups are covered so that depending on skill and ability, there are options to choose from. Push ups are an important component to arm and chest exercise.

Dumbell Kickback Exercise

Sun, 12 Apr 2009 04:52:24 +0000

TheDumbell Kickback Exercise is done by starting out with a bench or table. Rest the right arm and right knee on the surface. The right arm should hang directly below to the bench, straight. The left arm should hold a dumbell, folded in towards the chest. The right calf is 90 degrees to the thigh of that leg. The left leg is almost straight. The movement for this exercise is to extend and straighten the left arm directly up and back to be parallel with the torso, using the arm muscles. After doing 10 of these exercises, flip to do this exercise for the other side. When ready in future weeks, increase number of sets to two or three. This is a terrific arm exercise.

Dumbell Kickback Exercise part 1 with Sarah

Dumbell Kickback Exercise part 2 with Sarah

Swimming exercise

Sat, 11 Apr 2009 04:27:35 +0000

The swimming exercise starts with the student facedown on the floor. For sure use a mat if you can for this exercise. This exercise is for the core, back, and arm muscles. Extend arms straight above head and legs directly away from body in superman position as if flying. Inhale, lift and hold left arm and right leg for 5 seconds. Lower arm and leg while exhaling and then while inhaling again lift and hold right arm and left leg for 5 seconds. Continue switching for 8 reps as if swimming. Eventually, hold for10 seconds per motion and increase to 15 reps total within one month.

Swimming exercise part 1 with Sarah

Swimming exercise part 2 with Sarah

Wall Push Up Exercise

Sat, 11 Apr 2009 04:12:35 +0000

The Wall Push Up Exercise is best for core, arms, and chest muscles. To do this exercise, face the wall with palms flat on the wall, fingers facing up, and top of fingers at nose level. Each hand should be about 2 inches outside the width of the shoulder. The farther away you stand from the wall, the more strength you will need to do this exercise. The movement for this exercise, standing an average of two to three feet from the wall, is to push the hands into the wall. Body and back should be straight. Inhale through nose as you go towards the wall, and out from the mouth as you push from the wall. Start with one set of 10 reps, build up to 15 reps within a week, and build up to four sets of 15 reps within a month.

Bicep curl exercise

Sat, 11 Apr 2009 01:56:08 +0000

The Bicep curl exercise is done with the body facing toward, and feet up to a shoulder width apart. This exercise movement is to start out with the arms extended down to the sides, palms facing forward holding dumbbells. Both dumbbells are curled at the same time, using the muscles from the arms all the way to the hands. Body posture should stay intact during the exercise. I would recommend 10 reps of this exercise the first time, and this can be increased in future sessions slowly.

Bicep curl exercise part 1 with Eric

Bicep curl exercise part 2 with Eric

The dumbbell row with one arm

Sat, 11 Apr 2009 01:30:54 +0000

The dumbbell row with one arm, also known as the one armed dumbbell row, is a great exercise for the arm. In this movement, you want to start out face down with your left knee stabilizing your body on a bench or table. The benefit of the bench is that usually there is some cushion. The left cast should be 90° to that thigh. The right leg should almost be straight. The torso is to be roughly 90° from the right leg. At the start of this exercise, the right arm is extended directly down and from the body while the left arm is extended straight down from the body and holding the body up with that arm. This exercise is to lift the dumbbell from your shoulder toward the mid-torso, directly up toward the ceiling using retraction of your shoulder blade and flexing of the elbow joint. To repeat this exercise for the other arm, just do the same thing but with the other legs and arms. This exercise can be done for eight reps per arm the first time, increasing in future sessions is comfortable.

The dumbell row with one arm part 1 with Sarah

The dumbell row with one arm part 2 with Sarah

Chest fly exercise

Sat, 11 Apr 2009 01:11:56 +0000

The Chest fly exercise is one where you lie on your back and knees with your feet flat on the floor. You will need dumbbells for this exercise. Hold dumbbells with your arms extended directly above your shoulders, with your palms facing one another. Using your chest and shoulder muscles, inhale while slowly opening the arms wide towards the ground. While you exhale, use chest and shoulder muscles to push the arms and dumbbells back up to the beginning position. I would suggest doing this movement for 10 repetitions the first time. In future sessions, increase time and the number of reps.

Chest fly exercise part 1 with Eric

Chest fly exercise part 2 with Eric

Bench dip exercise

Sat, 28 Mar 2009 02:05:35 +0000

The Bench dip exercise is an exercise where you will just need yourself and a short table or bench that is almost knee level. To start this exercise, you will need to sit on the bench. Put your hands next to your hips and walk your legs forward. Your heels of your hands will support your weight while your fingers will curl around the edge of the bench. Make sure to hold in your stomach muscles tight and hold your body close to the bench. The movement in the bench dip exercise is to lower the tailbone towards the ground using the arms. The knees, elbows, and shoulders will be exercised as well. When at the bottom of the movement, push into the bench to return to the starting position. As you descend, make sure each time that your spine is descending parallel to the legs of the bench.

Bench dip exercise part 1 with Sarah

Bench dip exercise part 2 with Sarah