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Palm Bell™ Hand Weight Exercises |
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Back
We provide Palm Bell™ hand weights as an optional accessory item to the
Resistance Chair exercise system. Palm Bell weights are soft, flexible
hand weights that offer an easy-to-grip alternative for people with
arthritis, or for people who have trouble gripping the cable handles.
The strap-on weights are soft and very safe, since the strap keeps the
Palm Bell™ weights securely fastened to the hand during exercise. Palm
Bell weights also come with an air pump so that you can inflate them to
the desired firmness level to allow a comfortable fit in your hand.
Presented below are exercises that you can do with
Palm Bell hand weights while in your Resistance Chair™ exercise system.
Next to the name of each exercise, we have indicated the target muscle
groups that are affected. Realize that most of the exercises that you
can do with the Resistance Cable™ exercise cables can also be done with
the Palm Bell weights.
IMPORTANT: The exercises
presented here are provided only as suggestions that may or may not
apply to your particular health condition and fitness level. We strongly
recommend that you consult with your phycisian before beginning this,
or any other, exercise program. We also advise that you seek the help of
your physician and personal trainer to develop a customized workout
regime that considers your specific physical condition and your fitness
goals. |
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Overhead Press:
(shoulders and triceps) Sit up straight with your back arched (fig. A).
Begin with your hands close to your shoulders and press straight up
with both arms together until your arms are fully extended above your
head (fig. B). Slowly ease your hands back to the starting position and
repeat 8 to 15 times. |
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Bicep Curl:
(biceps) Sit upright at the edge of the chair with your arms close to
your knees (fig. A). Pull your arm up, bending at the elbow, and keep
the rest of your body stationary (fig. B). Keep your palms facing up and
your wrists locked. Lower your arms slowly to the starting position,
maintaining resistance on the way down, and repeat 8 to 15 times. |
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Lateral Raises:
(shoulders) Sit up at the front portion of the seat and keep your back
straight. Beginning with your arms extended out and down at your sides
(fig. A), raise your arms to your sides, while keeping the elbows
straight and wrists locked (fig. B). Make sure that your palms remain
facing down throughout the exercise and return your arms slowly down to
your sides with each repetition. Repeat 8 to 15 times. |
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Front Raises:
(shoulders) Sit with your back up straight and both arms down (fig. A).
Pull the Palm Bell weights up, keeping your arms extended straight out
in front of you (fig. B). Bring your arms up as high as possible and
very slowly return to the starting position while maintaining resistance
on the return portion of the exercise. Repeat this movement for 8 to 15
repetitions. |
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Tricep Extension:
(triceps) While sitting upright with your back straight, start with
your arms bent and your elbows pointed upward (fig. A). Extend the Palm
Bell weights upward until your arms are locked and keep your elbows as
stationary as possible (fig. B). Slowly move your hands back to the
starting position and maintain resistance in both directions as you
repeat this exercise for 8 to 15 repetitions. |
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Bent Row:
(back and shoulders) Bend over the chair and support yourself with one
hand while placing one knee on the chair seat (fig. A). Pull straight up
on the Palm Bell weight so that your hand ends up near your chest and
your elbow points up (fig. B). Keep your torso steady during this
routine and avoid jerking your body as you pull the weight up. Repeat 8
to 15 times with each arm. |
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