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weight training exercises & animations...


not sure how to perform a specific training exercise? see our animations
Fitsense brings you the latest technology by providing 360 degree interactive animations illustrating optimum form for a range of exercises. By signing up to Fitsense Coach, you'll see a range of over 100 exercise animations: we've chosen a few to help you with your training.
Abdominals Chest Shoulders
Back Legs Arms
Abdominal Exercises
Leg Raise
Get into position on a dip setup, with your forearms resting securely on the arm pads and your back pressed firmly into the main pad. Lift your dangling legs up to your midsection, guiding your knees into your abdomens. At maximum flexion, hold the contraction for 2-3 seconds before slowly releasing back down into starting position with your legs hanging. Repeat
Chest Exercises
Bench Press
Lie flat on your back on the bench with your feet on the ground. Grip the bar with your palms upward and your hands wider than shoulder width. Lift the bar off the supports.

Slowly lower the bar towards your chest with your elbows moving out to the side. Touch the bar lightly to your chest and slowly press the bar back to starting position. The entire movement should be a smooth and continuous motion with a 4 count on the downward movement and a 3 count on the upward press.
Dumbell Fly
Grip two dumbbells and hold them against your chest. Sit on a bench and then slowly lie down on the bench face up so that the dumbbells are right above your chest. Press the weights so that the weights are above you with a slight bend in your arms. Turn your palms toward each other.

Flex your chest and slowly bring your arms out to the side. Keep a slight bend in the elbows throughout the exercise. Your arms should have a “w” shape. Once you feel your chest fully stretched, slowly bring the weights back to starting position, which is right above you. This movement should be smooth and continuous with a 4 count on the outward to the side motion and a 3 count on the return motion.
Shoulder Exercises
Dumbell Shoulder Press
Sit on a flat bench and grip dumbbells with palms facing outward. Lift dumbbells so that they are right beside your shoulders with the elbows directly below the wrist. Keep your back straight and your head up.

Slowly press dumbbells upward until your arms are fully extended. Do not lock elbows as this can lead to injury. Slowly lower the weights and return to starting position. The pressing movement should be smooth and continuous with a 3 count on the pressing motion and a 3 count on the return motion
Back Exercises
Deadlift
Stand with your feet about shoulder width apart. Bend down and grip the barbell with a shoulder width grip. Your grip should have alternating palms, one palm facing upward and the other facing downward. Bend your knees slightly and keep your upper and lower backs straight. Keep your head up and looking straight ahead.

Puff out your chest to align your back. Slowly straighten your legs and then straighten your back, so at the end of the lift, you are standing straight up. Slowly return to starting position. The lift movement should be smooth and continuous with a 4 count on the lifting motion and a 4 count on the return motion.
Lat Pull Down
Grab the bar with palms facing outwards, making sure to keep your grip on the bar open wider than your shoulder width. Your elbows should be bent, with a general bearing towards being outwards. Sit on the seat and adjust the knee pads so that your knees fit tightly, but comfortably, beneath the pads.

Leaning slightly back, pull the bar down to your collar bone, keeping your body still to minimize excessive motion that would prevent the isolation of the muscle group. Now continue pulling down, bringing your elbows to your sides and pausing before returning to starting position.
Leg Exercises
Barbell Squat
Stand straight and relaxed with your feet shoulder width apart. Grip the barbells with your palms facing towards your body and let your arms hang by your sides. Keep your head up and look straight forward.

Flex your abs and lower back to keep your torso straight throughout the exercise. Slowly start to squat down until your thighs are slightly past parallel with the floor. Return to starting position. The squat motion should be a smooth and controlled motion with a 3 count on the downward motion and a 3 count on the upward.
Arm Exercises
Bar Curls
Stand straight and relaxed with knees bent slightly and feet shoulder width apart. Hold the bar with a shoulder width grip and with your palms facing upward. Your arms should be straight and by your side.

Flex your biceps and slowly curl the bar towards your chin. When your bicep is fully flexed, hold the position for a count of one and then slowly return the bar to its starting position. The repetition should be a smooth and continuous motion with a 3 count on the upward movement and a 3 count on the downward. Make sure that your elbows stay motionless against your sides during the whole exercise.
Tricep Push Down
Stand relaxed with your back straight and your head up. Place your feet about shoulder width apart with a slight bend in the knees. Face the stack and the push down bar and grip the bar with your palms facing downward. Your hands should be about 5 inches apart. Keep your elbows at an angle of over 90 degrees and next to your body.

Slowly push down on the bar until your elbows are straight and your forearm is pointing straight down. Hold this position for a 1 count and slowly return to starting position. The entire push down movement should be a smooth and continuous motion with a 3 count on the pull down movement and a 3 count on the return movement.
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