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 Post subject: Exercises for a temporary invalid
PostPosted: Wed Aug 16, 2006 3:32 am 
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Joined: Wed Aug 16, 2006 3:18 am
Posts: 1
Can anybody help me with a series of exercises I can do at home while recovering from a knee operation. I am in a brace for six weeks and can't bend my left knee. I want to have a workout routine I can do at home while incapacitated. One that requires no equipment and covers the whole upper body. PLEASE HELP, I'm scared of turning into custard!!


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PostPosted: Tue Aug 29, 2006 10:33 am 
You have to have at least a pair of dumbbells.

You cand slow down your movements (like 2-3 seconds up and 4-5 sec down) and use lighter weights.

Here is a routine: (twice a week)

Delts:
1. Dumbbell press (like military press) - 4 x 10
2. Lateral dumbbell flyes - 4 x 10

Triceps:
1. Seated one arm behind the neck extentions - 4 x 10
2. Lying (even on the floor) both arms dumbbell extention - 4 x 10

Biceps:
1. Seated supinated alternative dumbbell curls - 6 x 10

As to chest - I do not know if you can find a possibility to do parallel bars dips (possible to do with two chairs) - 5-6 x 12-15

Good Luck!


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