Adding Weights to the “Me” System
By now you have discovered that you are the most important piece of equipment in your exercise program. Always maintain correct posture and alignment when incorporating any form of resistance. This time we will add free weights to the “Me System”. Notice how different it feels when your body is engaged.
- Biceps Curl with Weights: Sitting on Big Ball
- External Shoulder Rotation with Weights: Sitting on Big Ball
- Deltoid Raise With Weights: Sitting on Big Ball
- Overhead Press with Weights: Sitting on Big Ball
- Chest Fly with Weight: on Big Ball (Supine)
- Reverse Fly with Weight: Prone on Ball
Biceps Curl with Weights: Sitting on Big Ball
Position
- Sit on Big Ball with correct form
- Feet flat and out in front of knees
- Hands at side on plumb line
- Weights in hands (light enough that they allow you still to maintain correct posture)
- Remember: maintain shoulders, pinch your “Dime” and zip your “Zipper”
Action
- While keeping elbows back, slowly bring hands up
- Even more slowly (and always in control), lower weights while keeping correct posture and tension
- Repeat
Tips
- Keep chest lifted throughout movement
- Use a weight that allows you to maintain proper form without overusing your hands
- Again, watch to be sure you maintain the “Dime” and “Zipper”
External Shoulder Rotation with Weights: Sitting on Big Ball
Position
- Sitting on Big Ball with correct form
- Feet flat and out in front of knees
- Arms at 90 degrees with light weights – straight in line with shoulders
- Remember: keep shoulders back and down, “Dime” pinched and “Zipper” zipped
Action
- Slowly rotate hands out to the side
- Return to starting position
- Repeat
Tips
- Stop on the return when forearms are parallel to each other
- Really watch your posture on this one: we don’t want to add resistance and reinforce an imbalanced position
- This exercise will open the chest and shorten the back
Deltoid Raise With Weights: Sitting on Big Ball
Position
- Sitting on Big Ball with correct form
- Feet flat and out in front of knees
- Hands out to side at mid-line (with or without weights)
- Elbows soft and hands relaxed
- Remember: maintain shoulders, “Dime” pinched and “Zipper” zipped
Action
- Slowly and always in control, lift arms out to the side
- Even more slowly (and always in control), return to starting position, keeping correct posture and tension
- Repeat
Tips
- Maintain “Me” posture at all times
- Slower is better (and harder to do!)
- Keep head looking forward with neck relaxed
Overhead Press with Weights: Sitting on Big Ball
Position
- Sitting on Big Ball with correct form
- Feet flat and out in front of knees
- Elbows at shoulder height/hands directly above elbows with or without light weights
- Remember: maintain shoulders, “Dime” pinched and “Zipper” zipped
Action
- Slowly and always in control, extend arms up only as far as you can maintain “Me” posture
- Even more slowly (and always in control), return to starting position, keeping correct posture and tension
- Repeat
Tips
- If you have neck or shoulder problems do not do this exercise
- Keep shoulders down
Chest Fly with Weight: on Big Ball (Supine)
Position
- Sit on Big Ball
- Walk out until your head and shoulders are on the ball
- Lift buttocks up in line with the spine (“Table Top”)
- Extend arms up and over chest with or without light weights
- Elbows soft (visualize that you are hugging a beach ball)
- Hands “light”…focus on the core
- Remember: maintain shoulders, “Dime” pinched and “Zipper” zipped
Action
- Slowly, and always in control, lower arms out to the side
- Even more slowly (and always in control), return to starting position, keeping correct posture and tension
- Repeat
Tips
- Again, visualize that you are hugging a beach ball
- Remember that all movement comes from the core
- Keep shoulders down and squeezed – with “Dime” pinched and “Zipper” zipped
Reverse Fly with Weight: Prone on Big Ball
Position
- Face down on the ball
- Toes on the floor
- Perfect “Me” posture
- Arms at the side with chest lifted and shoulders back
- Elbows soft (visualize hugging a beach ball)
- Find your balancing point
Action
- Maintaining balance point
- Bring arms back and lift up and out to the side (only as far as you can, while maintaining good posture, alignment and balance)
- Even more slowly (and always in control), return to starting position, keeping correct posture and tension
- Repeat
Tips
- It is important to maintain posture and alignment
- Focus on Range of Motion
- Keep head and neck elongated and in line with the spine
- This exercise requires focus