Muscle strengthening with free weights

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In the following exercises, soup cans, water bottles, or books can be used in place of weights. Try to use a weight that makes your muscle feel tired when you have repeated the exercise 8 to 12 times.

Bench fly

Illustrations copyright 2002 Nucleus Communications, Inc. All rights reserved. http://www.nucleusinc.com

1. Lie on a bench and hold the weights straight up over your chest. Do not lock your elbows. You can keep them slightly bent if that is comfortable for you.
2. Slowly lower your arms, keeping them extended, until the weights are level with your chest, or slightly lower.
3. Slowly raise your arms until you are in the original position.
4. Repeat 8 to 12 times.
5. Rest for a minute and repeat the exercise.

Lateral raise

Illustrations copyright 2002 Nucleus Communications, Inc. All rights reserved. http://www.nucleusinc.com

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold the weights at your sides at thigh level.
3. Slowly lift the weights out to the sides to shoulder level, keeping your elbows slightly bent. Keep your shoulders down and relaxed as you lift. If you find you are shrugging your shoulders up toward your ears, your weights may be too heavy.
4. Slowly lower the weights back to your sides.
5. Repeat 8 to 12 times.
6. Rest for a minute and repeat the exercise.

Upright row

Illustrations copyright 2002 Nucleus Communications, Inc. All rights reserved. http://www.nucleusinc.com

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold the weights side by side at thigh level, keeping your palms toward your thighs.
3. Slowly bring the weights up to your collarbone, until your elbows are about shoulder height. Keep your shoulders down and relaxed as you lift. If you find you are shrugging your shoulders up toward your ears, your weights may be too heavy.
4. Slowly lower the weights to the original position.
5. Repeat 8 to 12 times.
6. Rest for a minute and repeat the exercise.

Curls

Illustrations copyright 2002 Nucleus Communications, Inc. All rights reserved. http://www.nucleusinc.com

1. Sit leaning forward with your legs slightly spread and your left hand on your left thigh.
2. Hold the weight in your right hand and place your right elbow on your right thigh.
3. Slowly curl the weight up and toward your chest.
4. Repeat 8 to 12 times.
5. Rest for a minute and repeat the exercise.
6. Do the same exercise with your other arm.