SoberRecovery : Alcoholism Drug Addiction Help and Information - View Single Post - upper body exercises for person with M.E. ?

yeahgr8 · 11-05-2009, 03:33 AM

Chest press - which is the one you either sit or lay down in and you push your arms out from your chest (remember not to lock your elbows when your arms are straight as this will not do you joints any good) - works chest muscles and triceps

Bar pull down bar nehind neck - this is where you sit and pull a bar usueally attached to a chain down to behind your neck, you must keep your back straight and your head straight up (i.e. do not tilt your neck forward) - works back muscles and biceps

Shoulder press - this is the one where you sit down and push your arms straight up above your shoulders, remember do not lock elbows - works shoulders, very upper chest and triceps

To start with you need to use light weights, you should do 15 at lowest weight, 30 secs to one minute rest, 10 at a slightly higher weight 30 secs to one minute rest, and then 8 at a slightly higher weight than before. As you are just starting your should not be over struggling on the last reps but you should be able to feel them. As you move on you will add more weight...slowly!!! To start with do this twice a week and build up from there, always have a day off between exercising with weights so that your muscles can repair/rest.

Remember always keep your back straight, do not bend your neck, never lock your elbows, DO SLOWISH SMOOTH MOVEMENTS WHEN WEIGHT TRAINING, IF YOU SEE SOMEONE DOING WEIGHTS WITH FAST, JERKY MOVEMENTS THEY ARE DOING IT COMPLETELY WRONG.

Breathing - Inhale before the push/pull then exhale when executing the push/pull

Hope marty sees this as he may have some stuff to add, or correct;-)

Oh yeah another important thing is to make sure you are enjoying it, if you get a few weeks in and think ah screw this, then post again because there are lots of other ways to build up your body:-)

11-05-2009, 03:33 AM	#2 (permalink)
yeahgr8 Member Pacman Turbo Champion! Join Date: Mar 2008 Location: UK Posts: 3,950 Blog Entries: 8	Chest press - which is the one you either sit or lay down in and you push your arms out from your chest (remember not to lock your elbows when your arms are straight as this will not do you joints any good) - works chest muscles and triceps Bar pull down bar nehind neck - this is where you sit and pull a bar usueally attached to a chain down to behind your neck, you must keep your back straight and your head straight up (i.e. do not tilt your neck forward) - works back muscles and biceps Shoulder press - this is the one where you sit down and push your arms straight up above your shoulders, remember do not lock elbows - works shoulders, very upper chest and triceps To start with you need to use light weights, you should do 15 at lowest weight, 30 secs to one minute rest, 10 at a slightly higher weight 30 secs to one minute rest, and then 8 at a slightly higher weight than before. As you are just starting your should not be over struggling on the last reps but you should be able to feel them. As you move on you will add more weight...slowly!!! To start with do this twice a week and build up from there, always have a day off between exercising with weights so that your muscles can repair/rest. Remember always keep your back straight, do not bend your neck, never lock your elbows, DO SLOWISH SMOOTH MOVEMENTS WHEN WEIGHT TRAINING, IF YOU SEE SOMEONE DOING WEIGHTS WITH FAST, JERKY MOVEMENTS THEY ARE DOING IT COMPLETELY WRONG. Breathing - Inhale before the push/pull then exhale when executing the push/pull Hope marty sees this as he may have some stuff to add, or correct;-) Oh yeah another important thing is to make sure you are enjoying it, if you get a few weeks in and think ah screw this, then post again because there are lots of other ways to build up your body:-)