
I
found these on the triathlete.com
website
The Three Way Lift
– Using light weights of about 2 – 3.5kg, start by holding the weights at your
sides then lift your arms, palms down, out to the sides until you reach shoulder
height, then slowly and controlled lower your hands back to your side. Now, lift your arms, palms facing each other to the
front of you to about 10 degree angles, shoulder width apart, then slowly and
controlled lower your arms back to your sides. Finally, lift your arms to the front of you to
about 45 degree angles, palms now facing away from each other, then slowly and controlled lower your arms back
to your sides. Do two sets of 12 to 15 reps.
Overhead press: The position of your arms are very important here, so try and perform this in front of a mirror using
slightly heavier weights of about 4 – 6kg. Start by holding the weights next to your head, palms facing the mirror,
your shoulders and elbows should be at 90 degree angles. Press the weights straight up with extended
arms and slowly in a controlled motion bring them back to the start
position. Next rotate your shoulders,
keeping your elbows and shoulders at 90 degree angles, bring the weights
together in front of your face, palms facing your face, tap the ends of the weight and return to the
start position. Do two sets of 10 to 12 reps
The Up-out-in-down - Using medium to light weights of around 2.5kg –
5kg. Start with your arms at your sides,
palms facing your hips. Lift the dumbbells straight up in front of your body to
shoulder height. Spread your arms out to the side of your body (keep them at
shoulder height), bring them back in together and then lower them back down to
your sides. Do 2 sets of 10 reps
Rowing - This is a great excercise to prevent swimmer's slouch. You can counter this slouch by working the trapezius muscles with a rowing machine or just some dumbbells and a bench. Think about pinching your shoulder blades together each time. Do two sets of 10 to 12 reps.
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