If you’re comfortable with it, do this exercise while holding a couple of lightweight dumbbells in your hands. You can adjust your hand positioning in order to pull a resistance band and strengthen the same areas of your body. Turn your palms toward you while making fists and raise your arms straight up above your head. [9] X Research source
Find a trainer to help you get started. Many gyms offer personalized workout routines and a trainer to help keep you on track.
Start with larger movements before moving on to smaller ones. Do isolation movements to strengthen a single body part.
Leg exercises include: squats, lunges, wall sits, calf raises, and leg lifts. Arm exercises include: pushups, pullups, and curls. Core exercises include: planks, sit ups, and the superman flex.
Do 2-3 sets of 10-15 reps with light weight to start out. This builds muscle memory in the correct movement pattern and strengthens your tendons and ligaments without putting too much strain on them.
