upper body dumbbell exercises for seniors pdf

Sit tall in a sturdy chair with armrests. 41 Day 1 Chest and Triceps.

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Dumbbell Upper Body Workout Exercise Sets Reps 1.

. Progression in workout difficulty over time is what drives the strength adaptations we are after. 4 12 Week Dumbbell Workout Plan. With shoulders flexed to.

Face the back of the chair at about an arms length distance. Now lets have a brief look at each exercise. These exercises should require effort but should not be painful.

Starting with one of the best upper body workouts. Lift your arms as you bring elbows in toward your sides squeezing the muscles around your shoulder blades. Do not hold your breath and remember to breathe out as you do the work part of each exercise.

Hold at the top for a few seconds then release weights back. Youll get a 12-week dumbbell workout plan and its free PDF in this article. Contribution to the body of research that helped form the basis for the Growing Strongerprogram.

43 Day 3 Back and Biceps. Enjoy Traditional Strength Training High Intensity Interval Training. Bent Over Dumbbell Row 4 8 - 10 2.

Position head shoulders and buttocks flat on bench. Place your hands on the arms of the chair and push up to lift your bottom off the seat. 2 PDF Workout Plan.

Lie on back with feet flat on the floor. Dumbbell Bench Press 4 8 - 10 3. 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.

Extend one leg in front of the body up in the air until full extension. 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 -. Slowly lower yourself back down.

To do this exercise without using your hands as you become stronger. Upper Body Exercises Do all these exercises slowly. The dumbbell bent-over row is a back exercise that activates.

Jennifer Layne MS CSCS donated her time to review the exercise program. 10 Easy Dumbbell Exercises For seniors. Heres a quick list of the best dumbbell workouts for seniors youll want to try.

Sit toward front of chair knees bent feet flat on floor. If you feel any unusual pain in your. Workout 1 National Institute.

42 Day 2 Legs and Core. Place your hands on the back of the chair for support. Ad Experience The Best Of Functional Training Using Our Adjustable Kettlebells.

Place pillows on the back of chair. Lie down flat on a workout bench. This means we will be making the workout just a bit harder each time to keep getting results.

Lean back on pillows in half. Dumbbell Lateral Raise 3 8 - 12 4. The chest press is a compound exercise that engages the pectoral and triceps.

Upper Extremity Dumbbell Home Exercise Program. Keep both legs at a 90-degree angle with the chair. Place both hands at the sides of the chair and grip the seat to keep stable.

Dumbbell Pullover 3 8 - 12. This 12 week dumbbell workout plan comprises different types of workout routines such as. Often these can highlight imbalances inherent in the body which are in fact quite easy to correct.

Step back with your right foot while keeping both feet pointed towards the.

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