Strength training – Page 3 – Irene Pastore Fitness.com

October 23, 2022

Stand with feet hip to shoulder width apart . Bend knees slightly. Point toes forward.
Tuck your chin, draw your abdominals in, and squeeze your glutes.
Grip bar slightly wider than shoulder width. Palms face up.
With arms fully extended, hold the barbell in front of the body.
Slowly curl barbell toward chest.
Reverse the movement and return to start position.
Repeat for the desired number of repetitions.
Do not allow the shoulders to round, back to arch, or chin to jut forward.
Avoid swinging the barbell.
Muscles worked: Biceps
Weight of a standard barbell: 45 lbs.
Modification: Replace barbell with a lighter body bar.

October 23, 2022

Stand with feet hip or shoulder width apart, toes pointing forward. Knees unlocked.
Brace abs. Draw shoulder blades back and down.
Hinge at hips and bend knees as you reach down to grip dumbbells.
Return to standing position.
Hold the dumbbells in front of your thighs.
Hinge at hips and lower dumbbells through a maximum level in which you can maintain good posture.
Keep back flat and dumbbells close to the body at all times.
Reverse the pattern pushing the hips forward to return to the starting position.
Repeat for the desired number of repetitions.
Avoid locking knees, slouching or overarching the lower or upper back.
Keep crown of head in line with tailbone at all times.
Muscles Worked: Hamstrings, Groin, Glutes

October 21, 2022

Stand with feet hip to shoulder width apart . Toes pointing forward.
Hinge at the hips and slightly bend the knees to grab onto the barbell with hands slightly wider than shins. Grip is pronated.
Brace abs and position the bar over midfoot.
With the back flat and bar close to the shins and thighs, push into the floor to lift the bar.
Maintain head and torso angle until the bar passes the knees, then stand upright.
Reverse the pattern, hinging at the hips to initiate, to return the bar to its starting position.
Repeat for the desired number of repetitions.
Avoid rounding the spine, over emphasizing the knee bend, losing head position or rounding the shoulders.

October 15, 2022

Multiple Accessories High to Low Pulley Station

MODEL: ER Kang Lat Pulldown Cable Station Machine

Features

Provides 450 lb.s max load capacity.
Multiple accessories include lat bar, cable bar, pair of barbell clamps, and large foldable footplates.
High and low pulley stations to perform lat pulldowns, seated rows, bicep curls, triceps extension.
Assembled size 22″ L x 52″W x 77″
Sold by Amazon $300
Brand: ER Kang
Model: ZG 1 N

October 13, 2022

Portable Full Body Strength Training System

Features

Cost effective fitness system by INNOCEDAR.
Sold by Amazon and Walmart. Price range $40 to $50.
Designed by professional athletes as an all-in-one full-body workout.
Home gym bar helps you lose weight, gain muscle, and improve your overall fitness level.
Great workout for upper and lower body fitness, legs, arms, endurance, flexibility, and agility.
Work out in your home, office, on the beach, or at the park at any time of the day.
Guide book included.

October 5, 2022

Stand with feet hip width apart.
Place left hand on left hip.
Hold dumbbell in right hand at your right side in neutral grip, palm facing hip.
Bend right knee and lift right foot off floor in line with opposite ankle, or higher.
Lift dumbbell up to a 45-degree angle to shoulder height. Thumb points up.
Keep shoulder blades down. Avoid arching your back.
Lower the dumbbell to start position.
Repeat for desired repetitions.
Move slowly throughout.

Irene Pastore Fitness.com