Mr. MacDougall

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October 30th.
     The elbow is a hinge joint.  Watch the alignment of your elbows with the
arms when you are doing bicep curls and tricep extensions.  They should be
straight(in a vertical plane). With triceps extensions, make sure your elbows
point towards the ceiling.   With both bicep curls and tricep extensions, make
sure you go through the full range of motion.

October 22nd.  
     With resistance exercises, take your time returning the resistance back
to the starting position.  This resistance is either your body weight, or an
inanimate weight.  The involved muscles must work to return the resistance to
the starting position.  For example, when you are doing a bicep curl, the
biceps are working when you are lowering the resistance.
     Would you like to tone your muscles?   Low weights and high repetitions
will help.  A high number of repetitions would be approximately 12-16.  Any
more  repetitions would indicate that you need to raise your resistance weight.
     How about building muscle mass?  Heavier weights and lower repetitions
are the key here.  A low amount of repetitions would be 4-8.  
     Make sure you work the resistance through the full range of motion.
     Two to three sets is enough for the average person.
     When weight training, one should wait approximately 48 hours until
working a particular muscle group again.

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Mr. MacDougall

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