Dynamic Dumbell Training (Body Coach Paul Collins)
Paul Collins
Language: English
Pages: 272
ISBN: 1841263109
Format: PDF / Kindle (mobi) / ePub
Dumbbell Training is the ultimate training guide for any person looking to increase their muscular size, strength, balance, coordination and explosive power for improving athletic performance.
Men's Health [ZA] Belly Off Guide 2012 (Summer 2012)
. . . . . . . . . . . . . . . . . . . . . . . . . .83 Back . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .97 Chest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .110 Legs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .121 Deadlifts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
To the left side to complete one repetition. 55 CollinsDummbelsNEU 19.05.2010 12:08 Uhr Seite 56 DYNAMIC DUMBBELL TRAINING 100 Drill Starting Position Midpoint Instruction • Lie on your back with legs raised together at approximately a 60-degree angle in an extended position – toes pointed – both arms raised parallel to the ground holding a light pair of dumbbells – palms facing downwards. • Apply 3B’s Principle™ - Brace, Breath and Body Position. • Breathe out as you curl upper body.
Chest. • Breathe out as you raise the dumbbells back up to the starting position to complete one repetition Note: A Hammer Grip, palms facing each other with hands resting above shoulders, can also be used, though more emphasis is now placed on the triceps muscles by keeping elbows close to the body when lowering and raising arms Variation: This exercise can also be performed in an incline position on a Fitness Ball, by lowering hips towards ground with torso positioned at approximately 45.
Body. Inside of upper leg (groin area) Biceps brachii Scapula Radius and Ulna Flexes elbow and moves forearm. Front side of upper arm Brachialis Humerus and Septa Coronoid process and Ulna Flexes elbow. Forearm Brachioradialis Humerus and Septum Radius Flexes and rotates elbow. Forearm Deltoid Clavicle, Deltoid tuberosity, Acromion and Scapula Deltoid tuberosity (Humerus) Raises and rotates arm in all directions. Shoulders Erector spinae Sacrum and Ilium Upper Thoracic.
Principle™, the third ‘B’ relates to one’s ability to hold a good body position and technique with each exercise. In all exercises, ensure good head and neck, spine and pelvic alignment is maintained at all times with the rest of the body. The overall focus of each exercise should therefore be on quality of the movement. So, next time you perform any exercise, simply apply the 3B’s Principle™ from start to finish in order maintain correct technique and body posture to help maximize your strength.