Wednesday, March 21, 2012

Move of the Month: Curl and Press

I hope the weather where ever you are is as beautiful as it is in Southern Ontario.

I was clever enough to twist my ankle on Friday afternoon, so I have been trying to take it easy for a few days. However, I couldn't resist heading outside today for a walk.  It was glorious.

If you are thinking about taking your workout outdoors today, you have come to the right place.  This month's move is the curl and press.  It is a compound exercise, which involves multi-joint, multi-muscle movements.

Performing compound exercises has many benefits such as:
  • Allows for a shorter workout time
  • Improves joint stability and balance
  • More muscles used = more calories burned
  • Allows you to keep your heart rate elevated

As always, check with your Doc before you start any exercise program and always listen to your body and modify as needed.

Bicep Curl to Shoulder Press* 

Major Muscles Worked: Anterior and Middle Deltoids, Biceps
Minor Muscles Worked: Trapezius, Triceps
  1. Begin standing on the resistance band with your feet shoulder width apart.  Bend your knees slightly, contract your abdominals and engage your pelvic floor. (Picture #1)
  2. Take a deep breath in and as you exhale, curl your arms bringing your hands up to your shoulders. Keep your elbows down in front of your hips.
  3. Inhale again and as you breathe out, turn your palms to face out and press the bands up over your head.   Make sure that your arms are in front of your body and that your shoulders are relaxed. (Picture #2)
  4. Breathe in, return your arms down and bring the wrists to the shoulders, then exhale.
  5. Inhale and turn your palms to face in as you uncurl the arms back into the starting position, exhaling as you finish.
  6. Do 2-3 sets of 12-15 reps.
*If you don't have a resistance band, use a set of dumbbells.

Do you use compound exercises in your workouts?

Stay Healthy,

No comments:

Post a Comment


Related Posts with Thumbnails