Category: Home Exercise

How To Do A Pike Push-Up

June 30, 2022

The Pike Push-Up Is A Bodyweight Strength Training Exercise That Works Core, Biceps and Shoulders

INSTRUCTIONS

Mats are sold by Power Systems, Perform Better and Amazon

INSTRUCTIONS

  • Step onto mat. Place hands shoulder width, and feet hip width.
  • Lift tailbone and place your body in an inverted V pike position.
  • Knees straight but not locked.
  • Head positioned between arms.
  • Bend elbows and slowly lower until forehead touches mat.
  • Slowly push up to starting pike position.
  • Maintain spinal stability and control throughout exercise.
  • Keep your breath steady and avoid straining.

ERRORS: Lifting shoulders toward ears. Looking up. Straining.

MODIFICATIONS: If you begin to lose control of the exercise, move only part of the way down.

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How To Do A Bench Pike Push-Up

June 30, 2022
The Bench Pike Push-Up Is A Bodyweight Exercise That Strengthens Core, Arms, Shoulders
INSTRUCTIONS

Weight Bench is sold by Amazon, Power Systems and Perform Better

INSTRUCTIONS

  • Place hands shoulder width on floor and feet slightly apart on bench.
  • Position yourself into a pike (inverted V). Crown of head in line with tailbone.
  • Curl toes under.
  • Bend elbows outward and slowly lower while aiming forehead toward floor.
  • Stop when your forehead is an inch from the floor.
  • Slowly push-up to the start position.
  • Maintain shoulder and hip stabilization throughout.
  • Repeat movement for desired repetitions.

ERRORS: 1) Arching your back. 2) Shrugging shoulders. 3) Looking up. 4) Lifting palms off floor.

MODIFICATIONS: Lower only part of the way down.

EQUIPMENT: Weight Bench

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How To Do Step-Up-To-Balance Bicep Curl To Overhead Press

June 11, 2022
Step-Up-To-Balance Strengthens Core, Thighs, Biceps and Shoulders
INSTRUCTIONS

Dumbbells are sold by Power Systems, Perform Better and Amazon

FreeStyle Step: Red/Black Sold By Perform Better

INSTRUCTIONS

There are 4 moves. 1) Step up on to platform with left leg. Stand on left foot as you do each exercise. 2) Perform 1 dumbbell curl. 3) Perform 1 dumbbell overhead press. 4) Lower weights and step down. Move slowly throughout each move.

EXERCISE GOAL: Maintain stability

MODIFICATIONS: 1) The higher the platform, the harder it is to maintain stability. Use a lower platform if needed. 2) Stand on one foot while performing the exercise without the platform. 3) Reduce the weight by using smaller dumbbells.

EQUIPMENT: Dumbbells, Platform, or Step

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How To Do Plank Slide Outs

May 31, 2022
The Plank Slide Out Is A Bodyweight Exercise That Strengthens Core, Shoulders, Upper Back, and Arms
INSTRUCTIONS
  • Get into an all-fours position on your mat.
  • Place a plastic sliding disc under each hand.
  • Lift into a plank position with hands under shoulders and arms straight.
  • Feet about hip width or slightly wider. Toes curled under.
  • Lower down to the down position of a push-up.
  • Slide right arm forward into a straight line. Return right arm to start position.
  • Repeat the same movement with left arm.
  • Push-up with arms straight. Bend elbows and lower down.
  • Continue repeating the sliding exercise for desired repetitions.
EQUIPMENT
  • Plastic Disc Sliders/Gliders
  • Exercise Mat

Gliding Discs sold by Amazon, Perform Better Gliding Discs for Carpet or Hardwood, Power Systems Gliding Discs for Hardwood or Carpet

MODIFICATION
  • Perform the exercise on all fours sliding the disc 4-6 inches, or less from shoulder.
  • Eliminate the push-up.
  • Move arm forward to tolerance performing quarter or half slides.
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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

Home Fitness Equipment: How To Buy An Exercise Bar

May 28, 2022
Weighted Workout Bar

Weighted Workout Bar By Fitness Republic

Sold By Weight

Available on Amazon
Weighted Body Bar

Weighted Body Bar

Sold By Weight and Length

Available at Perform Better
Versa Bar/Aerobic Bar

Versa Bar/Aerobic Bar

Sold By Weight and Length

Available at Power Systems
Features To Consider Prior To Purchase
  • Durability
  • Storage
  • Price
  • Online Instructions or DVD
  • Weight and Length Options
  • Color Coding
  • Warranty
  • Manufacturer
  • Specifications
  • Shipping Fees
  • Customer Reviews
  • Materials

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