ࡱ> >@=% bjbj%% &&GG l:::::::N6668nNXp"444GGG$F f |:GCGGG::44G":4:4G::4 @ZKfN6i.D(0X . NN::::Upper Body Exercises for Pitcher By Chris Spielman, Instructor, Windmill Clinics, St. Charles, IL Several Good Weight Training Exercises for Pitchers Be sure to stretch muscles before weight training Use weights that feel comfortable Gradually increase weights to get optimal strength training. Shoulders 3 sets of 8-12 reps works front outer deltoids, shoulders Dumbbell Press Sit on a straight-back chair; feet shoulder width apart on floor, with dumbbells at shoulder height. While keeping elbows and palms out, press dumbbells through full range of motion extending both arms. Slowly lower weights to starting position Alternating front and side lateral raises 2-3 sets 8 -16 reps works front and out deltoids, shoulders Stand with feet shoulder width apart knees slightly bent. Raise dumbbells just above shoulder, with arms straight down at sides Alternate this with side lateral raisers using the same technique Hold dumbbells with palms facing in, raise dumbbells just above shoulders, pause, and slowly return to starting position. Rear Deltoid Dumbbell Raise 3 set - 8-12 reps works rear deltoids, upper back, shoulders Bend forward just above the waist high to a comfortable position Hold dumbbells to shoulder height with elbows slightly bent Raise dumbbells to shoulder height with elbows slightly bent Slowly lower dumbbells to starting position Inverted Dumbbell Raise 3 sets 8-12 reps works rotator cuff, deltoids, shoulders Stand with dumbbells at your side. Rotate your hand so that the palms are facing away from your body, thumbs at bottom and little finger at top. Begin to raise dumbbells at a 30-degree angle from center of body with little finger leading the way. Raise to shoulder height in order to contract muscle slowly lower dumbbells to starting position Arms Alternating dumbbell bicep curl 3 sets 8-12 reps works biceps Standing with feet firmly on floor, knees slightly bent Start with dumbbells at side palms facing up. Slowly curl dumbbell with one hand until biceps is contracted. Slowly lower dumbbell down to starting position. Repeat with opposite hand. Standing Triceps Curl 3 sets 8-12 reps works - Triceps Hold dumbbell directly overhead with elbows locked. Comfortably hold so the top of the dumbbell rests in between thumbs and palms of hands. Keep arms close to head. Lower dumbbell behind head until triceps fully contract and forearms are touching biceps. Slowly press up to starting position.    HYPERLINK "http://www.absoluteblast.com/oldstuff/u10teampage.htm"  INCLUDEPICTURE "http://www.absoluteblast.com/images/team%20page%20link.gif" \* MERGEFORMATINET  HYPERLINK "http://www.absoluteblast.com/oldstuff/u10home.htm"  INCLUDEPICTURE "http://www.absoluteblast.com/images/img18.gif" \* MERGEFORMATINET  HYPERLINK "http://www.absoluteblast.com/oldstuff/10uteamarea/u10pitchtips.htm"  INCLUDEPICTURE "http://www.absoluteblast.com/images/pitch%20tip%20link.gif" \* MERGEFORMATINET  PAGE  PAGE 1  "bd)+45}~rs0S T k  1 2 G :;<=>޸tj56B*U\]ph56B*\]phj56B*U\]ph 56\]j56U\]<OJQJjOJQJUB* CJOJQJaJphZ5B* CJOJQJ\aJphZCJOJQJaJ5B* \phZ5B* CJOJQJ\aJphZ*"d+5~sT 1 2 ? $$Ifa$$a$7$$IfT'634a$If$If>?@*+,ӸӨ0JmHnHu0J j0JUjL56B*U\]phjE56B*U\]ph56B*\]phj56B*U\]ph 56\]j56U\]56CJ\]aJ"h]h&`#$]$$IfTF7 n rr6    34a $/ =!@"@#@$@%  DdP+<P  3 3"((Dd  s AvXhttp://www.absoluteblast.com/images/team%20page%20link.gifyK yK ,../../u10teampage.htmb7 d;'+cn  d;'+cPNG  IHDRuuG^PLTEZB)!))))1)999999JJBRRJcRRRZJkcR{cRcccssssZ!քc1ޭBR!c1k9{JRcsƭֽ\ tRNS\\bKGDH cmPPJCmp0712Hs dIDAThCZyڸu3 wվX23ssTF9^5bru"c[6C]Uĝ:lE)|3Q]U}Ӡ^UPǞ. ?[FeR7-Ѝt:B~-(Rb$o~aT\ﯷ1P1x ;;Ô!㡭ո Mbu5RuԷ Kzmbwp(W5[7uPgc1vQ̢ۆAx<cS"cM$ "'Hm~]@ŏP`|# ~9<1Bui/yƳݑQ? |RRVQƛXGO&Lqeat%Xb*LӨ E%E'6P|\bZN:'+Ci&ht*-ITujkKVe?ȟyPZlj Wv$' áGz¡9L*I%mˁY8&P;I2 *EJ(cqa2B`r#3g|Mv2v>h59<4aٴ TH#*2iIp_nYيʉ]i)ĢyԵ-M1%Pr kA9V.3F\XMX}Mzlf/lU5UAJzji0 ct)4*o0xÔVA4A^C NXfOq= :# :Cۮ~Yoͻ:lF72Nx?hi|Km'tX|[ƶr3 $7&po9V^G#HS'n~8=KΎ]}UZ##}UJ:i-9VⲪkx8ȼd\T=r&V}h=u:4SzHP$ l6Iy4(:خ{G-C įGqv (%:Jcu;CUvmV?Y 9;Rix/-&ee xXa8L -N/CsRÆq4cN "GJh#׷pI4QQaDdEʧ|qXu{[c|ݞԿP"Ic5N162I{<e X6zr8zNRz Pr?_*QOqfl>\Jm.!NB_ss nBWBCڵoprwNבc[TEGmQ|"oL/ث8fyT玦7h~&]NѵOaDE, ¾H~~`umj|͝XW2A#>ēx0nզ,NsvƐ;j@sGsBQ|D5.b[yV$Tbu@(6j!bû^́Koʚrz?#ZS-ʕ30)׵CGuڠ? &$Qu D^^b#otj CQq oc/Ovueo/)X8eQ$jsJMuW}4g-U]~}IP8}iQGb'asi*H'KqKNkt4*m35g1A:#hc7]ゲO#0r'>M28l;U'r.

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