Last week I gave you an introduction to resistance training. This week I will show you some simple hand weight exercises you can do at home or in the gym.
If you don't have hand weights, tins of food from your kitchen cupboard will do - the heavier the better! By performing resistance exercises, you can increase strength and improve the appearance of your muscles. These exercises are designed to tone up the body; they will not bulk you up to the physique of a bodybuilder!
Let's begin with the upper body. For the shoulders, the lateral raise (or side raise) is an easy exercise yet can be very effective. As indicated by the name, this involves lifting weights out to the side. Stand up straight with your feet hip-width apart and your arms by your sides. With the weights in your hands, gently lift the arms out to the sides so the weights come up in line with your shoulders, then gently lower to the original position. Make sure the weights do not rise above the level of the shoulders. To make this easier, have your elbows bent; to work a little harder, keep the arms straight. If you feel a little unstable, try standing with one foot forward of the other, (split stance).
Using the same position, you can progress to the front raise. Same rules apply but this time lift the weights out to the front. Combining these two exercises will have your upper body toned up in no time! Work towards two to three of 15 repetitions for each exercise.
Hammer curls are a variation of the traditional bicep curl aimed at increasing strength in the arms. With the elbows by your waist and the wrists facing in towards your thighs, lift and lower the hand weights. Keep your elbows at your sides to isolate the bicep muscle and lift until your arms are as bent as they can be. Use the split stance if you feel a bit wobbly.
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