Exercise 101

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Exercise 101  

• Student Health Services

http//saweb.memphis.edu/health/ 678-1141 TIGERS
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Back Squat

• Start with body weight, then progress by adding
  resistance
• Keep your back vertical and TIGHT!
• Dont let your heels come off of the ground
• Try to go as low as possible
•  

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Lat Pull Downs

• These can be substituted with pull ups if
  possible
• Use you upper back muscles to pull the weight all
  the way to your chest and then back to the
  starting position
• Really focus on pulling with your back muscles
  and not your arms

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Crunches

• This can be done on a
• machine, exercise ball, or even the floor!
• Avoid using your arms to pull your head up, make
  those stomach muscles work!
• Use your STOMACH muscles to lift your upper body
  off of the floor as high as you can

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Overhead Press

• These can be done with dumbbells, a barbell,
  elastic bands, or even a can of soup!
• Press the weight above your head until your
  elbows lock out
• Then lower it back down until it touches the back
  of your neck

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Lunges

• Start with your body weight and then progress to
  using dumbbells or a barbell
• Take a LONG step forward and lower yourself to
  the ground without letting your back knee hit the
  ground
• Make sure you go straight up and straight down!

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Bench Press

• These can be done with
• dumbbells, a barbell, elastic bands, or even
  a can of soup!
• Keep your feet and hips on the ground
• Dont let the weight
• bounce off of your chest

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Calf Raises

• You don't need a machine for this. Just stand
  with your heels off an edge
• Go as far up AND down as possible
• Start with both feet and progress to doing one
  foot at a time and then add weight

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Bent Over Row

• Bend your knees and make sure you have a VERY
  TIGHT arch in your back
• Extend your arms completely and use your
  
• upper back muscles to squeeze the bar back to
  
• your chest
• Focus on squeezing your shoulder blades together
•  

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Back Extension

• This can be done on a
• machine, exercise ball, or
• even the floor!
• Extremely important for
• anybody with lower back
• pain!
• Make sure to squeeze your hamstrings, glutes,
• and back muscles to lift yourself as high as
  possible

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Bicep Curls

• These can be done with dumbbells, a barbell,
  elastic bands, or even a can of soup!
• You can do both arms at the same time or
  alternate arms
• Make sure you lower and raise your arm as far as
  you can

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Exercise Tips

• You DO NOT need fancy equipment to exercise try
  using household objects like a can of soup, a
  gallon of milk, or even you book bag!
• Remember to start SLOW and work your way up.
• Keep challenging yourself by slowly increasing
  reps, sets, or decreasing the amount of time you
  take between exercises
•  

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• Challenge yourself to become more physically
  active everyday
• Always use the stairs/avoid elevators
• Walk to class, the store, or across campus
  instead of driving
• If you drive, park as far away as possible
• Join a dance team, aerobics class, or city league
  team that involves regular physical activity
• Challenge your family and friends to start an
  exercise program with you.
• DONT GIVE UP!!!
• Dont expect miraculous results right away.
  Changes to your body are often slow and require a
  lot of work. Dont get discouraged and learn to
  enjoy physical activity.

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Quiz

• When you perform a back squat your heels should
  come off the gr0und.
• True or False
• You do need fancy equipment to exercise.
• True or False
• When performing the bench press dont let the
  weigh bounce off of your chest.
• True or False
• When performing the tricep kickback you should
  extend your lower arm until it is straight, but
  dont lock you elbow.
• True or False
• When performing a lunge your back knee should hit
  the ground.
• True or False

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Answers

• False Dont let your heels come off of the
  ground
• False - You DO NOT need fancy equipment to
  exercise.
• True
• True
• False - Take a LONG step forward and lower
  yourself to the ground without letting your back
  knee hit the ground