Irene Pastore

Virtual Fitness: How To Do A Fitball Squat

November 2, 2021

Fitball Squat

Deep Squat For Lower and Upper Body

The Deep Squat is a strength training exercise that works the backside, thighs, legs, front shoulders, and core.

INSTRUCTIONS: Stand with feet hip width or slightly wider. Bring the tailbone back and bend your knees, while lifting the fitball. Keep your back straight. Maintain a slow, steady pace.

ERRORS: Rounding the back. Moving too fast.

MODIFICATIONS: 1) Omit the fitball. 2) Move halfway down with knees at 90 degree angles. 3) Cross arms on chest.

CAUTION: Stop the exercise if you experience knee discomfort.

BENEFITS: Strengthens thighs (quadriceps and hamstrings), backside (gluteals), shoulders (front deltoid), spinal stablizers (core).

EXERCISE DOs and DONTs - As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don't attempt this exercise if it's too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Please leave comments. It helps others to learn.

How To Do TRX Rows

October 31, 2021

TRX Rows

The TRX Row is a strength training exercise that works the upper back and arms.

INSTRUCTIONS: Determine the pull angle. The lower you are to the floor, the harder it will be to pull yourself up. Your body should make a straight line from crown of your head to the feet. Draw shoulder blades back. Keep the spine long. Feet are about hip width or slightly wider. Bend elbows as you slowly pull your weight forward until your elbows are in line with your shoulders. Release to start position while keeping shoulder blades retracted. Aim for slow, steady, controlled movement.

ERRORS: Looking up. Rounding the shoulders and back as you straighten your elbows. Yanking the handles and arching your back as you pull forward. Moving too fast. Lifting shoulders. These errors usually indicate that you're leaning too far back in the start position.

EXERCISE DOs and DONTs - As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don't attempt this exercise if it's too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A Standing Cable Chest Fly

October 31, 2021

Standing Cable Chest Fly

The Standing Cable Chest Fly is a strength training exercise that works the chest muscles.

INSTRUCTIONS: Adjust the pulleys to shoulder height. Select your weight. Using a neutral grip, take hold of each handle, one at a time. Step forward with one foot into a split stance. Bring arms together into the start position. Inhale as you slowly release the pulleys back as shown in the video. Exhale as you bring the pulleys forward. There is a slight bend at the elbows during movement.

SPLIT STANCE: Step your right foot forward and bend your kneee. Lift the heel of the left foot while keeping your left knee straight.

BENEFITS: The Standing Cable Fly strengthens the pectoral muscles.

RELEASING THE HANDLES: To release the handles, bring arms together, bend elbows. Place your arms on your chest. Take a step back toward the cable machine. Step to the right. Release the right handle. Move to the left and release the left handle.

ERRORS: Using too much weight. Lifting shoulders up. Moving too fast.

EXERCISE DOs and DONTs - As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don't attempt this exercise if it's too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A Barbell Bicep Curl

October 30, 2021

Barbell Curl Underhand Grip

The Barbell Curl is a strength training exercise that works the muscles of the arm (biceps brachii, brachialis, brachioradialis).

INSTRUCTIONS: Stand with your back straight, feet hip width. Using an underhand grip, take hold of the bar with hands slightly more than shoulder width. Slowly lift the bar on an exhalation. Inhale as you slowly release the bar so that your elbows are straight. Avoid swaying the torso, and bending the wrists. Isometrically contract the glutes, abdominals, and back to prevent torso swing.

VARIATIONS: 1) Use an overhand grip. 2) Use a narrow grip.

CAUTION: Avoid using more weight than you can handle.

ERRORS: Swaying the torso. Using incomplete range of motion.

LEVEL: The barbell isn't a good starting point for a beginner. A novice interested in training with weights, should start with weight stack machines, move on to cables, and then free weights.

EXERCISE DOs and DONTs - As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don't attempt this exercise if it's too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A Dumbbell Abdominal Curl

October 30, 2021

Dumbbell Abdominal Curl

The Dumbbell Abdominal Curl is a strength training exercise that works the abdominals, hip flexors, and shoulders.

INSTRUCTIONS: The movement is a bent knee-to-chest abdominal curl. Hold a dumbbell in each hand, bring chin toward chest, bend knees and curl up. Move slowly while maintaining a stable torso.

DUMBBELL SIZE: Start with smaller dumbbells. As you get stronger, increase the weight in 1-2 lb. increments. Maintain quality of movement over quantity. Wrist weights are an alternative to dumbbells.

MODIFICATIONS: 1) Perform the exercise without weights. 2) Omit the weights, and cross your arms on your chest instead of lifting them. 3) Rest legs on a sturdy bench or chair with knees forming right angles.

CAUTION: Avoid adding on more weight than your shoulders can handle. Strive for slow, stable, and strong movement.

EXERCISE DOs and DONTs - As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don't attempt this exercise if it's too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do An Incline Wall Push-Up

October 30, 2021

Incline Wall Push-Up

The Incline Wall Push-Up is a strength training exercise that improves biceps, triceps, pectorals, and core stabilizers.

INSTRUCTIONS: Form a plank position with your hands shoulder width apart. Feet should be no more than hip width apart. Keep body rigid throughout the exercise. Aim for a straight body line from the crown of your head to your heels. Avoid sagging.

COMMON ERRORS: 1) Bringing your tailbone up so that your body forms a V shape. 2) Your body sags downward. 3) Looking up.

MODIFICATION: Move halfway down and then come up.

FITNESS LEVEL: The Incline Wall Push-Up is an adaptation of the floor push-up. It is suitable for individuals who cannot perform the floor push-up. It is also a convenient alternative when working outdoors without a mat as shown in this video.

EXERCISE DOs and DONTs - As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don't attempt this exercise if it's too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

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Author: Irene Pastore

Virtual Fitness: How To Do A Fitball Squat

The Deep Squat is a strength training exercise that works the backside, thighs, legs, front shoulders, and core.

INSTRUCTIONS: Stand with feet hip width or slightly wider. Bring the tailbone back and bend your knees, while lifting the fitball. Keep your back straight. Maintain a slow, steady pace.

ERRORS: Rounding the back. Moving too fast.

MODIFICATIONS: 1) Omit the fitball. 2) Move halfway down with knees at 90 degree angles. 3) Cross arms on chest.

CAUTION: Stop the exercise if you experience knee discomfort.

BENEFITS: Strengthens thighs (quadriceps and hamstrings), backside (gluteals), shoulders (front deltoid), spinal stablizers (core).

Please leave comments. It helps others to learn.

How To Do TRX Rows

The TRX Row is a strength training exercise that works the upper back and arms.

ERRORS: Looking up. Rounding the shoulders and back as you straighten your elbows. Yanking the handles and arching your back as you pull forward. Moving too fast. Lifting shoulders. These errors usually indicate that you're leaning too far back in the start position.

Virtual Fitness: How To Do A Standing Cable Chest Fly

The Standing Cable Chest Fly is a strength training exercise that works the chest muscles.

SPLIT STANCE: Step your right foot forward and bend your kneee. Lift the heel of the left foot while keeping your left knee straight.

BENEFITS: The Standing Cable Fly strengthens the pectoral muscles.

RELEASING THE HANDLES: To release the handles, bring arms together, bend elbows. Place your arms on your chest. Take a step back toward the cable machine. Step to the right. Release the right handle. Move to the left and release the left handle.

ERRORS: Using too much weight. Lifting shoulders up. Moving too fast.

Virtual Fitness: How To Do A Barbell Bicep Curl

The Barbell Curl is a strength training exercise that works the muscles of the arm (biceps brachii, brachialis, brachioradialis).

VARIATIONS: 1) Use an overhand grip. 2) Use a narrow grip.

CAUTION: Avoid using more weight than you can handle.

ERRORS: Swaying the torso. Using incomplete range of motion.

LEVEL: The barbell isn't a good starting point for a beginner. A novice interested in training with weights, should start with weight stack machines, move on to cables, and then free weights.

Virtual Fitness: How To Do A Dumbbell Abdominal Curl

The Dumbbell Abdominal Curl is a strength training exercise that works the abdominals, hip flexors, and shoulders.

INSTRUCTIONS: The movement is a bent knee-to-chest abdominal curl. Hold a dumbbell in each hand, bring chin toward chest, bend knees and curl up. Move slowly while maintaining a stable torso.

DUMBBELL SIZE: Start with smaller dumbbells. As you get stronger, increase the weight in 1-2 lb. increments. Maintain quality of movement over quantity. Wrist weights are an alternative to dumbbells.

MODIFICATIONS: 1) Perform the exercise without weights. 2) Omit the weights, and cross your arms on your chest instead of lifting them. 3) Rest legs on a sturdy bench or chair with knees forming right angles.

CAUTION: Avoid adding on more weight than your shoulders can handle. Strive for slow, stable, and strong movement.

Virtual Fitness: How To Do An Incline Wall Push-Up

The Incline Wall Push-Up is a strength training exercise that improves biceps, triceps, pectorals, and core stabilizers.

INSTRUCTIONS: Form a plank position with your hands shoulder width apart. Feet should be no more than hip width apart. Keep body rigid throughout the exercise. Aim for a straight body line from the crown of your head to your heels. Avoid sagging.

COMMON ERRORS: 1) Bringing your tailbone up so that your body forms a V shape. 2) Your body sags downward. 3) Looking up.

MODIFICATION: Move halfway down and then come up.

FITNESS LEVEL: The Incline Wall Push-Up is an adaptation of the floor push-up. It is suitable for individuals who cannot perform the floor push-up. It is also a convenient alternative when working outdoors without a mat as shown in this video.

Please leave comments. It helps others to learn.