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 APRIL 6, 2004 Pumping Iron to Music Routines of resistance training to rhythms have muscled their way into the workout scene at health clubs. Even if you don't belong to a health club, you can do your own version of weight training to music at home using dumbbells and barbells. The music helps distract you from feeling muscle soreness and also increases the body's endorphins, or natural painkillers, which further decreases discomfort. Select moderate to slow music, such as ballads, or music with a strong rhythmic beat. "Make movements slow and continuous, with no beginning or end, trying to become one with the music," says Brooklyn, NY, personal trainer C.B.Yelverton. Move the weights until you feel the sensation of not being able to do any more, but not at the expense of form. Start with a seven- to 10-minute warm-up, then move to exercises for the legs (squats); chest (bench press or push-ups on the floor, a sofa frame or a wall); back and hamstrings (deadlifts and rows, clean and presses); triceps (overhead presses); biceps (curls); quadriceps (lunges); shoulders (front raises, overhead press); abdominals (crunches). Stretch afterward to help avoid muscle soreness the next day. Biceps Curls Stand with your back straight, legs shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand, hands at your sides, palms facing forward. Slowly curl one hand up towards your shoulder. When you reach shoulder height, slowly lower that hand to your side and simultaneously curl up the other hand. Continue curling the weights together until your muscles are fatigued. Front Raises Stand with your back straight, legs shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand, hands at your sides, palms facing your sides. Keeping your arms straight, but elbows unlocked, slowly lift your arms in front of you to shoulder height, then return them to your sides. Repeat until fatigued. If you have a back problem, do this exercise against a wall. Lunges Stand with your back straight, legs shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand, hands at your sides, palms facing your sides. Or hold a barbell across your shoulders, palms facing up. Step forward with your left foot and bend your left knee until it is directly over your left foot. Return your left foot to the starting position and repeat with the right foot. Make sure to keep your back straight during the entire movement. Repeat until fatigued. For a free 61-page eBook on weight training tips, weight lifting programs and exercises for your best body, go to http://weight-training.realsolutionsmag.com. |
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