|
This Page - Gay Christian, Gay Christians, Lesbian Christians athletic health articles on your exercises for shoulders, arms, deltoid, triceps, and more.
 WEBSITE
CONTENTS
Search by word, phrase, or topic within this Website.
 GAY CHRISTIAN
ONLINE INDEX
(Home)
 CONTACT ME
(E-Mail Me)
 SUPPORT THIS WEBSITE
(Contact Me, Or Donate Online)
HOW TO GET
THESE ARTICLES
(You may receive articles by donation, which can be either mailed to you, or the article file saved to your computer; multiple copies available, too.)
 WELCOME
(Website Background)
INTRODUCTION
(Website Purpose)
WEBSITE EXCERPTS
(Overview of the Website)
 A PAGE FOR STRAIGHT PEOPLE
(How to Understand Gays and Lesbians, and Gay Christians.)
THE CAUSE
OF HOMOSEXUALITY
(What Makes Someone Gay or Lesbian; Theories and Causes Explored; The Real Cause Finally Revealed)
THE
"SPOT THE GAY"
GAME
(How to Tell If "Someone" Is Gay or Lesbian - Game One; How to Tell If "You" Are Gay or Lesbian - Game Two)
MY AUTO-
BIOGRAPHY
(Youth, Marriage And Religious Service, Name Change, Coming Out, Current Life, And Monthly Updates)
 HOW TO BE A GAY CHRISTIAN
(Despite What You've Been Told)
 TRUE VERSES FALSE CHRISTIANITY
(True Spirituality)
 GOOD NEWS (SCRIPTURES FOR THE GAY CHRISTIAN)
(Helpful Scriptures For Life)
 HOW TO BE GAY! GAY CHRISTIAN SELF-ESTEEM
(Build Healthy Self-Esteem: Adult Development, Sources And Effects Of Dysfunction, False Guilt And Shame, Misinformation About Homosexuality, Coping Skills, Destructive Behaviors, Sexual Compulsion, Relationship Development, Coming Out, Inner-Healing, Self-Love, Self-Image, Self-Actualization, Christian Principles For Life, etc.)
 OPEN LETTERS
(Common Letters And Replies: What Is Gay, Understanding Scripture, Gay Stereotypes, Is Change Possible, Coming Out, My Spouse Is Gay, Battered Spouse, Sex, Relationship, Masturbation, Pornography, Finding A Church, Afraid Of Rejection, Being Found Out, Does God Reject Me, My Parent Is Gay, A Spouse Leaves, Church Problems, Ben You’re Cute, etc.)
 LIVING THE GAY CHRISTIAN LIFE
(Salvation, Baptism, Sanctification, Holiness, Sin, Forgiveness, Communion, Sacraments, Prayer, Fasting, Scripture Study, Giving, Witnessing, Serving, Ethics, Dating & Relationships, Sexual Ethics, etc.)
GAY CHRISTIAN RELATIONSHIPS
(Gay And Married, Gay Dating And Relationships, Friends, Choosing A Church, Being Christian In The Gay World, etc.)
SAME-SEX
MARRIAGE
CEREMONY
(Traditional Marriage Ceremony for Catholic or Protestant Christians; Format, Suggested Music, Scriptures, Text, etc.)
GAY CHRISTIAN ATHLETICS
(Pass Gym Class: Diet, Supplements, Sleep, Sex, Body Care, Clothes, The Gym, The LockerRoom, Etiquette, Exercise Plans)
 REFERENCED AND RECOMMENDED BOOKS
(Gay & Lesbian, Christianity, Coming Out, Relationships, Marriage, Parenting, Youth, Psychology, Health, Humor, etc.)
OTHER INTERNET LINKS
(Gay & Lesbian, Christianity, Resources, Coming Out, Marriage, Psychology, Parenting, Youth, Health, Relationships, etc.)
MY MUSIC
(Music Composed and Published)
MY POETRY
(Yes, Most Are Romantic)
THANK YOU
(Thank You For Being Here)
 Copyright 2008-1997. All Rights Reserved. BBCB. USA.
Website Featured On...
Cable News Network
British Broadcasting Corporation
 Graphics & Music Used Are Believed Public Domain Unless Otherwise Noted. Some Graphics Courtesy Of...
This page hosted by...
|
Gay
Christian Online
Michelangelo
"Ignudo"
Sistine Chapel |  |
 MY ATHLETIC LIFE
Personal Progress Report
|
MY ATHLETIC LIFE
History
BODY CARE
Body Composition, Diet
BODY CARE
Fluids, Protein, Carbohydrates, Fat
BODY CARE
Fiber, Vitamins, Minerals, Supplements, Sleep, Sex
|
USING THE GYM
Etiquette
USING THE GYM
Your Locker, Gym Etiquette
YOUR WORK OUT
Tips: Form, Breathe, Repetitions/Sets, Breaks
YOUR WORK OUT
Tips: Warm Up, Cardio-Exercises
|
BODY CARE
Drugs, Piercings, Tattoos, Skin Care, Eyes, Nose, Eyebrows, Ears, Lips
BODY CARE
Body Hair, Shaving, Scalp, Hair, Bathing, Nails, Feet, Hands, Teeth, Breath
BODY CARE
Clothes, Hats, Shoes, Gym Clothes
CHOOSING A GYM
Costs, Location, What Is Offered, etc.
|
EXERCISES
Chest, Back
EXERCISES
Shoulders, Arms
EXERCISES
Arms, Forearms, Legs, Butt
EXERCISES
Legs, Butt, Stomach; Exercise Plans From Beginner to Advanced
|
BEST OF ATHLETIC AND OTHER PICTURES
Collection of Pictures From These Pages
|
ON TO PAGE FIFTEEN
BACK TO PAGE THIRTEEN
END OF THIS PAGE
|
 HOME
 firmly believe we are triune, just like God. God is Father, Son, and Spirit. We are Spirit, Soul, and Body. We often devote our lives to our soul and body, forgetting the spirit. But, those of us who are Gay or Lesbian Christians, we sometimes forget the body, too. All three must be in balance. So, make sure your body is as healthy as your spirit and your soul.
  eople write me now and then and complain about "certain pictures" on the website, pictures of people, and pictures of ME "supposedly" unclothed. They think it is not Christian, or sinful, and I have a problem. I remind them WHY these pictures appear. The photographs used here relate to the topic discussed, to show the muscle groups involved, or to show athletic development. People see what they see; I sometimes believe their objections actually reveal their true hearts. So, I remind you, too, to have a proper and healthy perspective on art and photography, for rarely are they the problem; instead, the problem lies in the heart of the viewer.
 HOME
 here are many different exercises and machines, but the ones I list here are considered basic, and work all your muscles and muscle groups. I recommend them, by experience, before trying others.
References to "H" or "I" position, refers to how you hold a dumbbell. "H" position means holding a dumbbell in the position where you could imagine a barbell (pole) passing through it, holding them the same as if you were holding a barbell. "I" position means holding a dumbbell twisted half-way, like it was a hammer.
Warm Up and Stretch
 ever work out without first warming up, and stretching. Your muscles won’t grow if they are not warmed up. Warming up pumps fuel, fluids, and oxygen to your muscles. Warm up first with a few stretches. Stretch the areas you will be working that day. ALWAYS stretch BEFORE you work out; there is less chance of injury if you do. Then, spend several minutes warming up with cardio activity or by using cardio machines.
Shoulders
 | | Deltoid muscle, the outer muscle. Deltoid Anterior Head, front muscle. Trapezius, Upper muscle, the muscle that runs from the end of your shoulder to your neck. |
 our shoulders demand notice and command respect. But, it must be remembered your shoulders are small muscles, each not much bigger than your fist, and can easily be torn or injured. They should not be overworked. It doesn’t take heavy weights to build your shoulders, and use of heavy weights can injure your muscles. The shoulder area is also the location of your rotator cuff, which moves your arms and shoulders, and care should be taken to not injure it.
Overhead Dumbbell Presses
Seated. Pick up a pair of dumbbells and hold them at shoulder height, elbows out to the sides, and wrists facing forward. Push the dumbbells up until they meet together over your head. Lower the dumbbells back to the start position. Breath out going up; breath in going down. Keep your arms even with your body, don’t rotate them forward or back. Use light to moderate weights. Intermediate and Advanced.
Lateral Side Raises
| Can be done either standing or seated. Hold a dumbbell in each hand, "I" position. Keeping your arms straight, lift the weights out and up until they are parallel or slightly higher than your shoulders. Then lower them back to the start position. Breath out going up; breath in going down. Use light weights. Intermediate and Advanced. |  |
Front Raises
 | Stand with dumbbells in each hand, "H" position.
 
Lift the weights in front of your body, arms straight, until at shoulder or slightly higher height. Slowly lower back to starting position. Breath out going up; breath in going down. Don’t rock back and forth. Keep the dumbbells in front of you; don’t stray to the sides. Use light weights. Beginner through Advanced. |
Incline Side Raises
Lie sideways on an incline bench, halfway between flat and sitting up. Lift a dumbbell, in the "I" position, arm kept straight, to almost shoulder height. Slowly lower back to starting position. Breath out going up; breath in going down. Use light weights. Intermediate and Advanced.
Bent-Arm Front Raises
| Stand with a dumbbell in each hand, in the "H" position. Pull the weights up to the top of your chest, bending and extending the elbows out. Slowly lower back to starting position. Breath out going up; breath in going down.
 
Use light weights. Variation use a barbell. Intermediate and Advanced. |  |
Shoulder Shrugs
 
Stand with a dumbbell in each hand, in the "H" position. Shrug your shoulders up, then back, and then back down to the start position. Breath out going up; breath in going down. Since your arms are also carrying the weight, you can use intermediate weights. Intermediate and Advanced.
Military Shoulder Press Machine or Barbell
 
| It looks like a seat with a Y-shaped bar overhead. Sit with your feet firmly planted; adjust the seat if need be. Make sure your back is against the back of the seat, and your butt pushed firmly back, as well. Grab one bar in each hand, lift the bar up and over your head, bring the bar back down to shoulder height. Breathe out going up, breath in going down. Look straight ahead. Variation use a barbell. Beginner and Intermediate. |  |
 and chat with me about shoulder development.
Arms
  | | Tricep Long Head, Tricep Medial Head, Tricep Lateral Head. Three muscles that make up the back of your upper arms. |
o arm is or looks complete without tricep development. Men tend to concentrate on the Biceps, but it is the Triceps that give the arms definition and completeness. In women, these are the underarm muscles that get "flabby" with age; exercise them and your arms will remain firm and toned.
  | | Bicep muscle. The muscle on the front of the upper arm. |
ext to the chest, it is what defines a man. Men, to get that peaked mountain look, concentrate on just moving the elbow from half to complete contraction; women, to get the long sleek look, concentrate on moving the elbow from full arm extension to complete contraction.
Wide Grip Row Machine
Works the Biceps, Triceps, and Forearms. The machine looks like a seat with a T-shaped bar in front of you. Be seated, with your feet firmly planted; adjust the seat if needed. There is no back to the seat. Instead, there is a pad that rests against your chest. You want to be sitting with your back straight, slightly forward. Bring the bar forward to meet your chest. When you pull the arm bars, you want your arms to do the work, not your chest muscles. Grab a bar in each hand, and pull the bars towards you, keeping your elbows in, until slightly back of your sides. Breath out pulling back; breath in pushing forward. Beginner and Intermediate.
Triceps
Dumbbell or Barbell Lying Extensions
 | Lie down on a flat bench. Grasp a dumbbell in each hand, in the "I" position. Hold the dumbbells extended over your head, with your arms straight. Bend your elbows, so the dumbbells extend back of your head and shoulders. Keep your arms straight. Do not dip down too far or you can injure your shoulders. Use light to medium weights. Breathe out going up, breath in going down. Look straight ahead. Variation is to use a barbell. Intermediate through Advanced. |
Dumbbell Lateral C Raises
Stand feet slightly apart, stomach firm, and hold a dumbbell in each hand, in the "H" position. Lift both arms at the same time, sideways slowly, keeping your arms extended, slightly bent at the elbows, elbows not locked, until the weights are parallel with your shoulders. Raising the dumbbells up and outward to your shoulders at the same time, it should make a sideways "C," scooping shape. Return to the starting position. Breath out going up; breath in going down. Use light to medium weights, as this also works your shoulders. Beginner through Advanced.
Kickbacks
 
Place your right hand and knee on a flat bench, your left foot on the floor. Grasp a dumbbell in your left hand, extending your arm straight. Slowly swing your straight arm back, lifting it back until it is almost parallel to the floor. Return to the starting position. Switch to your left hand and knee. Breath out going up; breath in going down. Use light to medium weights, as this also works your shoulders. Variation is to bend the elbow, moving only the lower half of the arm back and forth. Beginner through Advanced.
One or Two Arm Overhead Extensions
 | Sit or stand. Grasp a dumbbell in one hand, in the "I" position. Lift your arm, elbow bend, until your elbow is parallel to your shoulder. Lower the weight slowly behind your head, and then return to the upright position. Breath out going back; breath in going forward. Use light to moderate weights. Variation is to grasp one heavier weight with both hands, and lower it behind your head. Beginner through Advanced. |
Press Down Machine or Tricep Dips
This machine looks like a seat, with a bar on either side of the seat. Be seated, with your feet firmly planted on the ground; adjust the seat if needed. Make sure your back is against the back of the seat, and your butt pushed firmly back, as well. This is the position you’ll be in when you do the reps, but not when you start. Slide up the seat back until you stand up. Place a hand on each bar. Pushing down on the bars, sit down. Remain seated and raise the bars back up and down. Breath out doing down; breath in going up. When you finish the last rep, finish by standing up. Keep your elbows in. Look straight ahead. Variation is to place your feet on a bench or chair, your arms extended straight behind you, elbows slightly bent, on another bench or chair. Dip down and up. Intermediate and Advanced.
and chat with me about arm triceps development.
See Also: Books: Athletic, Health, Medical.
 | et's continue with more exercises... arms, forearms, legs, and butt... |
Copyright 2008-2002. BBCB.
All Rights Reserved. USA.
 | 
Number of People
Who Have Visited
This Page |
|
