Category: Strength training

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 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
Please leave comments. It helps others to learn.

Virtual Fitness: How To Do A Fitball Abdominal Curl

October 27, 2021

FITBALL ABDOMINAL CURL

The Fitball Abdominal Curl is a strength training exercise that primarly works the Rectus Abdominis muscle.
INSTRUCTIONS: Lie on the fitball with your feet on the floor. Place fingertips next to your forehead. Bring chin toward chest. Slowly round your back and curl up bringing the bottom ribs toward hip bones. The small of your back remains on the ball when you curl up, as shown in the video.
LEVEL: Ability to remain centered and steady on the fitball. Strong abdominals. Not for beginners.
VARIATION: To increase workload, point elbows outward. Use the strength of your abdominals to curl up, without pulling or yanking your neck.
MODIFICATIONS: 1) Cross arms on chest. 2) Reach arms forward with elbows straight.
PREREQUISITE: Basic Abdominal Curl without the fitball. LINK
CAUTION: To prevent loss of balance, do not allow your feet to lift up off the floor. Wait until you have experience using a fitball, before attempting this exercise.
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 Balance Lunge

October 20, 2021
Dumbbell Balance Lunge

Instructions: The Balance Lunge exercise is performed using a non-moving object such as a heavy box, bench, or chair. Move down and up slowly, without your knee touching the floor. Keep your back straight, eyes level. Perform 3 sets of 8 to 10 repetitions, or fewer depending on your level of strength.
Mounting The Box: Have a spotter hold the dumbbells while you place your leg on the box. When you’re ready, have the spotter pass you the dumbbells.
Benefits: Strengthens thighs, legs and core muscles. Using added weight creates more resistance and makes the exercise harder.
Caution: This exercise is not for beginners. It requires a high level of concentration, core strength and balance.
Prerequisite: You should be able to do stationary, and walking lunges while holding dumbbells, before attempting the exercise shown in this video.
Modifications: 1) Omit using hand weights. 2) Face a wall with the box behind you. Perform the exercise with both hands on the wall shoulder width. Bend your knee, and place one leg on a heavy box. 3) Perform smaller moves as you go up and down, while maintaining good balance throughout the exercise.
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

Old Age Is Not For Sissies

October 15, 2021

Senior Man Doing Push-Ups Has The Right Idea

SENIOR MAN DOING PUSH-UPS