Fitness
Strengthening 02/01/09
A strengthening program should emphasize complementary muscles groups. For example: biceps are balanced by triceps, pectoralis major is balanced by rotator cuff/posterior deltoids/rhomboids/middle trapezius; hip flexors are balanced by lower abdominal muscles.
On this page, you will find videos showing how to strengthen the basic muscle groups. Adjust the weight according to your size, strength, and experience. It is better to use lighter weight for the first 3 weeks and gradually increase weight. It is important to do the strengthening exercise through the full range of motion and avoid jerking or balistic movements. Also, remember to breathe.
Do 10 -12 repetitions for 2-3 sets of each exercise 3-4 times per week.
If you have any questions, please consult an athletic trainer or send me a post at the sports medicine section at the DoctorsLounge™.
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