The basic setup for working with weights and doing arm exercises includes remembering to sit up straight with your feet flat on the floor. Keep your feet together. Do the exercises slowly and try to feel the muscle groups working as you stretch.
Step 1: Hold one weight in your right hand.
Step 2: Press your upper arm into your torso for support. Your arm will stay against your body for the entire exercise. Also, keep your wrist straight throughout the exercise.
Step 3: Hold the weight just above your right knee, with your palm up.
Step 4: Lift the weight until it almost touches your shoulder.
Step 5: Lower the weight back to its position above your knee.
Step 6: Repeat eight times.
Step 7: After a short break, repeat with the same arm, another eight times.
Step 8: Switch arms and do two sets of eight with the left arm.
You can increase the number of repetitions as well as the heaviness of the weight over time.
Excerpted from Get Fit While You Sit © 1999 by Charlene Torkelson. All rights reserved.
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