MASS DEMONSTRATION FILE (DUMBBELL EXERCISES)

(PEB-1080)

Submitted By
MD. AURANGZEB KHAN
B.P.Ed I st Semester
Roll.No. 16BPED27
En.No. GG3435

Supervised By

Dr. SAYED KHURRAM NISAR

Department of Physical Education
Aligarh Muslim University
Session 2016-17

TABLE OF CONTENT

TOPIC

PAGE NO.

INTRODUCTION

A demonstration

ARRANGEMENT

The arrangement of classes or group is very necessary before any mass

demonstration dumbbell exercise.

Arrangement of classes-

If we are going to arrange the classes in a school or college then we must arrange
the classes as lower class to my left to higher class to my right, for example-from
L.K.G to my left to intermediate to my right. After that we will arrange the scholars of
each class in height wise manner i.e. shorter in the front and taller behind the shorter
with one hand distance from the front and both hand distance by the sides.

COMMAND

EXERCISE NO. 1
NAME- STRETCHING OF

LEGS.

Logic- because this exercise helps in stretching of legs.

DemonstrationAt step 1Abduction of both hands with holding the dumbbells up to the shoulder level.

At step 2Flex the hip joint of right leg in forward direction with bend knee joint and the left leg
should be stretch without bending its knee joint.

At step 3Extend the hip joint to

the normal position i.e.
come back in step 1
position.

At step 4Adduct the both hands to come back in attention position.

PracticeAfter abducting the hands we should move our leg in forward direction with bend
knee and then come back in step 1 position and on last command come back in
attention position.

Benefits1-This exercise helps in the improvement of cardio-vascular capacity of body.

2- This exercise helps in feeling relax specially after doing some motor activity.
3- This exercise helps in the improvement of leg strength.
4- This exercise helps in reducing the stomach fat.

Precautions1-Avoid to do in case of having some problem in knee joint.

2-We should avoid to do this exercise in case of any type of injury.
3- We should avoid to do this exercise in case of overlapping of veins.

4- Avoid to do in case of having some pain in shoulder.

EXERCISE NO. 2
NAME- LATERAL FLEXION WITH ABDUCTION OF LEGS
Logic-the name is given according to the movements.
DemonstrationAt command 1We have to swing the upper limb of our body i.e. the lateral flexion of our body at
right side continuously with the abduction of our left leg by holding the dumbbells in
our hands. The right hand should be positioned at the side of the knee joint and left
hand should be at the side of the left thigh.
At command 2-

Come back to the attention position.

At command 3Try to flex your upper limb laterally at the left side and try to abduct our right leg at

the same time and hands should be in the same position as in command 1.

At command 4Again come back in the attention position.

Benefits1- This exercise will help in maintaining the balance of our body.
2- This exercise will help in reducing the fat around the waist.

3- This exercise will help in relaxing the body after doing some motor activity.
4- This exercise will help in increasing the neuromuscular co-ordination of our body.

PracticeOn first command, we swing/flex our body at right side then we have to place our
right hand at the knee joint from the side and the left hand should be placed at the
side of the right thigh. On second command come back in attention position, on third
command we swing/flex at the left side and the position of right hand should be at
the right thigh and left hand should be placed at the side of the knee joint and on
fourth command again come back to attention position.

Precautions1- Avoid to do in case of having some problem in rib cage.

2- Avoid to do in case of any type of injury.
3- Avoid to do in case of having back pain.

EXERCISE NO. 3
NAME- ABDUTION OF HANDS/LEGS WITH HYPER EXTENSION OF NECK.
Logic- because of the movements of the exercise.
DemonstrationAt step 1Abduction of hands and legs with jump.

At step 2Tap the dumbbells over the head with hyper extension of neck joint.

At step 3Come back to the position no. 1.

At step 4Adduction of hand and legs to come back to the attention position.

PracticeAfter the abduction of hands and legs move your both arms in upward direction with the
hyper extension of neck joint.

Benefits-

1-It will help to you to increase neuromuscular co-ordination.

2-It will help you to increase the cardiovascular ability.
3-It will help to you in proper function of every joint involved in this exercise.

Precautions1-Avoid to do in case of any type of problem in the movement of every joint involved to do
this exercise.
2-Avoid to do in case of any type of injury.
3- Avoid to do this exercise in case of having back pain.

Exercise 1
Dumbell upright :- Demonstration in a part
STEP-1 :- Abduction of your boths hands and feet.Hands should be upto
the shoulder width. Dumbell should be parallel to the ground and head
should be upright.Chest should be uplifted.

Step 2 :- Flexion of your arm horizontly to the forward side. Still dumbell

positioning should be parallel to ground and tuck your

dumbell.Head

should be upright and chest should be uplifted.

STEP 3:- . Of your both arm to superior side of your head

and tuck your dumbell again sideways.Dumbell face should be to the

forward side . Head should be upright and chest should be uplifted.

STEP 4:- Back to attention position by adduction of your both arm and
feet.