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Flex your biceps
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Here are some nifty weight-training techniques to stay in shape
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Weight training is essential because it helps develop muscular strength and improves self-confidence and independence at daily tasks. Begin with some stretches and a warm-up that involves a few minutes of brisk walking. Keep your weight lifting aims modest. Begin with 2 kg dumbbells or even smaller weights and work your way up the scale over weeks.
The biceps curl: It keeps the arms strong and should be part of one's daily exercise routine. One can do it seated or standing. Just keep the back straight and use only the arm to lift the weight — do not move shoulders, trunk or waist while lifting the weight. If you cannot help moving these parts, it means you are working with too heavy a weight. Go down to a lower weight and do the exercise till you get it right. Sit straight or stand with arms at sides. Hold a pair of dumbbells with palms facing upwards. Flex elbow and raise the dumbbell till arm is fully flexed. Lower the dumbbell while flexing the other elbow at the same time. Repeat 10 times.
The dumbbell shrug: Works the shoulders, neck and back and is really nothing but shrugging with dumbbells in one's hands. Stand straight with dumbbell in each hand. Elevate shoulders as one would while shrugging but lift really high. Roll shoulders backward and then down to the starting position. On the next repetition, roll the shoulders forward and down. Alternate first backward and then forward. Do this 10 times.
The calf raise with dumbbells: Stand with feet shoulder-span apart. Hold dumbbell in each hand. Rise to tip-toe position and maintain the position for five seconds. This works the calf: with 10 repetitions, you should be able to feel a slow burn in your calf muscles.
M. RAJIV
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