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Warming Up For Competition
1 Arm Dumbbell
STARTING POINT:
Stand with both feet shoulder with apart. Bending at the waist forward with one hand holding a dumbbell and the other on a bench (or a stable platform).
MOVEMENT EXECUTION KEYS:
Initiating the movement with your shoulder blade and not your arm, perform a pulling motion upwards. Come back to the starting position and continue this movement for the prescribed amount of repetitions. Repeat this exercise on the opposite side.
FOCUS:
Keep your back flat, abdominals drawn in, and knees slightly bent.
YOU WILL EXPERIENCE:
A workout on your back, especially between your shoulder blades, shoulders, and hips.
Alternating Dumbbell Bench Press
STARTING POINT:
Lying face up on a bench and keeping your arms extended in level with your chest.
MOVEMENT EXECUTION KEYS:
While keeping one arm up at the starting position, lower the other arm to chest level. Then, proceed to raising the weight to the starting position and repeat the movement on the opposite side for the prescribed number of repetitions.
FOCUS:
As you bring the weight down on one arm, maintain a slow and controlled movement. Also, keep the other arm fully extended and don’t let it drop. Keep your feet on the floor, your head, shoulders, and back flat on the bench at all times. Keep your midsection engaged.
YOU WILL EXPERIENCE:
A workout on your arms, midsection area, and especially on your chest.
