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Session 2

Featured Exercise: Bicep Curls12 Your bicep muscle in the upper arm allows you to flex your arm when you lift something (e.g., boxes, grocery bags). They also support your ability to rotate your forearm, like when you turn a doorknob. How to: Sit on a chair with feet hip width apart. Step on the theraband with both feet (so that the middle of the theraband is between the feet) and hold each end of the theraband with your hands. Keeping wrists straight, with the palms facing either forward or toward your body, pull on the theraband until fists are about five inches away from your shoulders. Slowly lower the theraband back toward the floor. You have completed one repetition. This exercise can be done from a seated, standing, or lying position. If standing, follow the instruction above but stand on the band with one or both feet (depending on the desired resistance). If lying on your back, wrap the theraband around an anchored item (e.g., pole; foot of your bed), and follow the instructions above.

Tip!

When doing bicep curls:  Bend at the elbow—NOT the wrist or the shoulder  Don’t arch your back  Never fully extend or lock out your elbows

Daily Fitness Log Please refer to the Daily Exercise Log tab to track the exercises you learn in the SHE program.

12

Arm Curl [photograph]. Retrieved January, 2014 from

http://www.nia.nih.gov/sites/default/files/nia_exercise_and_physical_activity.pdf

Session 2; Page 35

Profile for SAGE

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

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