For those of you with very little time, I have included a short, three-step exercise program called Key 3 (see Figures), developed by Dr. Michael Hewitt, who, is the research directory for exercise science at Canyon Ranch Health Resort. These three exercises, done with handheld dumbbells_wall squats, chest presses, and the single-arm row_will challenge 80 to 85 percent of the body’s muscle mass. Dr. Hewitt says that once you get the hang of it, you can complete two sets of the Key 3 exercise in about ten minutes.
When it’s this quick and easy, is there any reason not to just do it?
Chest Presses: Lie on your back, knees bent. Hold your dumbbells with elbows bent out to the sides, shoulder height, and bring them together up above your chest.
Standing Squats Against a Wall: Feet hip distance apart, hold your dumbbells with arms hanging straight at your sides and squat until your hips are level with your knees_not below your knees! Your feed must be far enough out from the wall that when you squat, your knees are not farther forward than your toes.
Place one knee and one hand on a chair or bench. Bend the standing leg. Hold the weight in your other arm and let it hang straight down. Then bring your elbow up close to your side and control it down. Keep your back flat. Think of sawing a big log as you bring your elbow up and down. Keep your elbow close to your body. Exhale as you lift. Inhale as you lower.
(illustrations by Karen Wylie)
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