Month: September 2022

How To Do A Pronated Bent-Over Barbell Row

September 14, 2022

The Bent-Over Barbell Row Palms Down At Shoulder Width, Builds Biceps and Upper Back Strength

  • Stand with feet hip width.
  • Bend hips and knees.
  • Lean forward. Crown of head aligned with tailbone.
  • Using a shoulder width, pronated grip (palms down) grab barbell with both hands.
  • Slowly stand to an upright position.
  • Bend forward at hips and knees. Crown of head aligned with tailbone.
  • Bend elbows and slowly move the barbell toward you until elbows form right angles.
  • Perform desired repetitions.
  • Avoid sagging the low back as you perform the exercise.
  • Return to upright standing position.
  • Repeat desired sets and repetitions.
  • Return to upright position.
  • Bend hips and knees and place the barbell on the floor in front of you.

Modifications: 1) Use lighter plates. 2) Remove the plates. 3) Perform fewer repetitions or sets. 3) Replace the barbell with a lighter body bar.

Technique: Maintain a long back. Squeeze shoulders blades together as you bring the barbell forward. Avoid caving in at the low back, or dropping head and shoulders forward. If this occurs modify the exercise.

Walnut Molasses Bran Muffins Recipe

September 14, 2022
An Easy Recipe That’s Ready In 12 to 15 Minutes

KITCHEN TOOLS: 2 large mixing bowls, 12 cup muffin tin, 12 paper muffin cups (optional)

INGREDIENTS
  • 1 cup wheat bran
  • 1 1/2 cups whole wheat flour
  • 1/2 cup raisins
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 cup milk
  • 1//2 cup molasses
  • 3/4 cup applesauce
  • 1/4 cup chopped walnuts
  • 2 tablespoons oil
  • 2 beaten eggs

INSTRUCTIONS
  • Preheat oven to 400 degrees F.
  • In a large mixing bowl combine bran, flour, baking powder, and baking soda.
  • Stir in nuts and raisins. Set dry mixture aside.
  • In a separate bowl combine all moist ingredients.
  • Add moist ingredients to dry ingredients.
  • Stir mixture until moistened.
  • Spoon batter into oiled muffin tin or paper muffin cups.
  • Bake for 12 to 15 minutes.
  • Recipe makes 12 muffins.

Walnut Cranberry Quick Bread Recipe

September 14, 2022

KITCHEN TOOLS: 2 large mixing bowls, 9 x 5 x 3 loaf pan

INGREDIENTS

  • 1/2 cup unbleached white flour
  • 1 cup whole wheat flour
  • 1 cup wheat bran
  • 3/4 cup brown sugar
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup chopped walnuts
  • 1 cup dried cranberries
  • 1 egg beaten
  • 1/2 cup milk
  • 1 cup orange juice
  • 1/3 cup oil

INSTRUCTIONS

  • Preheat oven to 350 degrees F.
  • In a large bowl mix together moist ingredients. Set aside.
  • Combine dry ingredients in a separate mixing bowl.
  • Add dry mixture to moist mixture and combine well.
  • Pour batter into an oiled loaf pan.
  • Bake 55 to 60 minutes or until bread is firm at the center.
  • Allow loaf to cool before slicing.
  • Optional toppings: Yogurt, Vanilla Ice Cream, Whipped Cream

How To Do A Supinated Bent-Over Barbell Row

September 10, 2022

The Bent-Over Barbell Row, Palms Up At Shoulder Width, Builds Biceps and Upper Back Strength

  • Stand with feet hip width.
  • Bend hips and knees and lean forward.
  • Using a supinated grip (palms up) grab barbell with both hands at shoulder width.
  • Slowly stand to an upright position while holding the weight.
  • Bend forward at hips and knees. Crown of head aligns with tailbone.
  • Slowly bend elbows and move the barbell toward you until elbows form right angles.
  • Performed desired repetitions.
  • Avoid sagging the low back as you perform the exercise.
  • Return to upright standing position.
  • Repeat desired sets and repetitions.
  • Return to upright position.
  • Bend hips and knees and place the barbell on the floor in front of you.

Modifications: 1) Use lighter plates, or move the barbell without plates. 2) Perform fewer repetitions and sets. 3) Replace the barbell with a lighter body bar.

Technique: Maintain a long back. Squeeze shoulders blades together as you bring the barbell forward. Avoid caving in at the low back, or dropping head and shoulders forward. If this occurs modify the exercise.

How To Do A Stability Ball Russian Twist

September 10, 2022

The Stability Ball Russian Twist Improves Core And Shoulder Strength

To Make The Russian Twist More Difficult Place Inflated Discs Under Each Foot Or Hold A Medicine Ball

  • Form a bridge position on the stability ball with feet hip width, knees at right angles.
  • Position your mid back to your head on the ball.
  • Raise both arms to a parallel position above shoulders. Press hands together.
  • Slowly rotate upper body to the right resting your weight on your right shoulder.
  • Return slowly to start position.
  • Repeat the movement to the left.
  • Continue twisting side-to-side for desired repetitions.
  • Return to start postion.
  • Walk feet toward the ball until you reach a seated position.
  • Slowly rise up and off the ball.

Modifications: 1) Reduce the amount of air in the ball. 2) Perform fewer repetitions.

Technique: Maintain stability as you move. Use the correct size stability ball where your knees create a 90 degree angle. Point feet forward and avoid sagging.