Author: Irene Pastore

Hello! I am a Personal Trainer, Yoga and Pilates Instructor who specializes in fitness after 50. My service is Live Streaming. Connect with me from anywhere in the world. I look forward to helping you achieve your health and fitness goals.

Old Age Is Not For Sissies

October 15, 2021

Senior Man Doing Push-Ups Has The Right Idea

SENIOR MAN DOING PUSH-UPS

Virtual Fitness: How To Do A Dumbbell Shoulder Press

October 15, 2021

Dumbbell Shoulder Press

Instructions: The Dumbbell Shoulder Press is a strength training exercise that targets the Mid Deltoid muscles of the shoulder. The starting position is to form right angles at the elbows, as shown in the video. Wrists are straight. Slowly push the weights up until your arms are straight, and then slowly return to the start position. The exercise is performed either seated or standing, with feet about a hip width apart.
Benefits: Strengthens the Mid Deltoid muscles of the shoulder.
Caution: If you attempt to lift more weight than you can handle, you’ll lose control of the dumbbells. The eventual outcome of chronic poor technique is injury.
Alternatives: Dumbbells are more difficult to control than machines. If you have access to a gym, use the Shoulder Press machine that targets the Mid Deltoid. If not, use smaller dumbbells.
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.

Virtual Fitness: How To Do A Dumbbell Hammer Curl

October 13, 2021

Hammer Curl

Instructions: The Hammer Curl is a strength training exercise that is performed either seated or standing. The dumbbells are gripped the same way you hold a hammer. Your stance should give a bracing effect, with feet about a hip distance apart. As you move the weights, use full range of motion, slowly bending at the elbow, and then returning the weights to your sides with elbows straight. Maintain full control over the dumbbells by avoiding using more weight than you can handle. Move slowly throughout.
Modifications: 1) Perform a seated Hammer Curl instead of standing. 2) Use less weight.
Benefits: Hammer Curls strengthen the following upper and lower arm muscles: Biceps Brachii, Brachialis, Brachioradialis. These muscles bend your arm at the elbow. The Triceps assist in the movement by contracting when the dumbbells are lowered.
Incorrect Movement: Swinging the dumbbells instead of lifting is not correct. Body swing indicates that you’re either not focused on proper technique, don’t know proper technique, or you’re using too much weight. If your shoulders round forward during lifting, use less weight and perform the exercise on an adjustable bench with back support, in order to maintain good posture.
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