Category: Exercise

Virtual Fitness: How To Do A Dumbbell Chest Press

November 14, 2021

Dumbbell Chest Press

The Dumbbell Chest Press is a strength training exercise that works the chest, front deltoids and triceps. The model in the video is working on an adjustable bench.
INSTRUCTIONS: The exercise is performed either on the floor, or an adjustable bench, in a supine position. Bend your knees at right angles, and place both feet on the floor, or on the bench, hip width. Exhale and press weights up until elbows are straight. Wrists are stacked over the elbows. Inhale and lower weights until elbows are in line with shoulders. Move slowly throughout the exercise.
Back Position: To protect your back, maintain a neutral spine. The neutral spine position is the halfway distance between flattening and overarching your low back.
Related Topic: Video interview with Dr. Stuart McGill about back positioning during lifting, and how avoid injury. How Big Of A Back Arch Should There Be? LINK
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 Wide-Grip Flying BOSU Push-Up

November 12, 2021

Wide Grip Flying BOSU Push-Up

The Wide Grip Flying BOSU Push-Up is a core strength training exercise that improves strength in the arms, wrists, upper back, chest and spinal stabilizers.
Instructions: The starting position is one hand on the floor, and the other at the center of the BOSU. The distance between your hands is wider than your shoulders. Elbows are at right angles as you lower down. Fingers point forward.
Caution: This exercise is not for beginners, or someone with weak wrists.
Errors: Lifting the tail. Rounding the back. Bending the knees.
Prerequisite: Ability to perform the exercise without the BOSU.
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 BOSU Core Sequence

November 11, 2021

BOSU Core Sequence

Pike > Down Plank > Swimming > Side Plank > Rest

AN AD APPEARS IN THIS VIDEO. RIGHT CLICK TO REMOVE

Movement: This is a repetitive exercise sequence that begins with Pike and then to Down Plank. Perform Pike to Down Plank 3 times, and then lie face down on the BOSU to perform Swimming once, by moving your arms at the shoulders, keeping elbows straight. Slowly transition to Side Plank by resting on the forearms, and then your hands. Side Plank is performed on both sides.
Modifications: 1) Do fewer Pike to Down Plank. 2) Eliminate the BOSU. 3) Perform the exercise on a foam pad instead of the BOSU.
Benefits: Strengthens shoulders, arms, chest, core.
Prerequisite: You should be able to do this exercise without the BOSU before attempting the sequence shown in the video. The BOSU Core Exercise Sequence is not for a beginner.
Caution: Move slowly throughout the sequence. Be sure to take a rest at end of each round. The exercise isn’t recommended if your wrists are weak.
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.