Alternate Dumbbell Curl

Main muscles worked biceps, forearms. Stand with a dumb-bell in each hand, with the thumb end forward. Curl one hand to the shoulder turning the dumb-bell en route so that the palm side is upward. Return the dumb-bell to its start position at the same time as you begin to curl the opposite hand in the same manner. Both dumb-bells should meet at about halfway. This is one rep. Continue, alternating up and down, until you complete 6-8 reps for each arm. (Pic 21) Repeat for three sets of 6-8 reps...

The Function Of Muscle

Muscle has one and only one function it contracts. This is why our bodies are designed with opposing muscles and groups of muscles. When one part of the body is extended in one direction it takes the contraction of an opposing muscle to bring it back. For instance, the triceps at the back of the upper arm will help to push the arm out in the execution of a punch, whilst the biceps at the front of the upper arm will help bring the arm back on retraction of the punch. Muscles tend to work to...

Senior Naba Coach

Dave has been a NABA (National Amateur Bodybuilding Association) life member since 1964, an area judge since 1974 and the official stage manager for the Mr Universe, Mr Britain, Mr Scotland and Mr North-West Britain bodybuilding championships. He is a senior instructor in weight training for NABA and has trained with former Mr Britains and a former Mr Universe. Dave Turton is also a 5th Dan black belt in Goshin Kai ju-jitsu. Before Geoff goes into listing the best exercises and routines for the...

Inner Thigh Stretches

Sit on the floor and draw your legs together so that the soles of the feet touch. Hold on to your feet and lower your knees to either side as far as you can. Use your arms or elbows to place gentle pressure on your legs and so get the fullest possible stretch. At maximum stretch hold for five seconds then release. Repeat the exercise for ten reps. Pic 35 Weight Training for the Martial Artist 4 QUAD STRETCH From a kneeling position sit back gently between your own ankles, as illustrated, then...

Neck Rolls

The neck and the shoulders are the repository of a lot of the body's tensions, so neck rolls are the first step toward physical relaxation. I find neck rolls especially important if you are going to practice any type of grappling discipline where the neck takes a lot of the strain. Stand with your hands by your sides and breathe deeply, letting your shoulders, arms and whole body relax as much as possible. Let your head fall chin touches your chest. This will gently stretch the back of the...