Category: Videos

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 A Dumbbell Abdominal Curl

October 30, 2021

Dumbbell Abdominal Curl

The Dumbbell Abdominal Curl is a strength training exercise that works the abdominals, hip flexors, and shoulders.

INSTRUCTIONS: The movement is a bent knee-to-chest abdominal curl. Hold a dumbbell in each hand, bring chin toward chest, bend knees and curl up. Move slowly while maintaining a stable torso.
DUMBBELL SIZE: Start with smaller dumbbells. As you get stronger, increase the weight in 1-2 lb. increments. Maintain quality of movement over quantity. Wrist weights are an alternative to dumbbells.
MODIFICATIONS: 1) Perform the exercise without weights. 2) Omit the weights, and cross your arms on your chest instead of lifting them. 3) Rest legs on a sturdy bench or chair with knees forming right angles.
CAUTION: Avoid adding on more weight than your shoulders can handle. Strive for slow, stable, and strong movement.
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
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Virtual Fitness: How To Do An Outdoor Criss Cross Abdominal Curl

October 30, 2021

Outdoor Criss Cross Abdominal Curl

The Criss Cross Abdominal Curl is a strength training exercise that improves abdominal and oblique strength.

INSTRUCTIONS: Lie on your back. Place hands behind your ears. Bring right elbow toward left knee. Switch and bring your left elbow toward right knee. Continue to work on a diagonal pattern. Keep torso steady.
MODIFICATION: Cross arms on your chest as you move side to side.
VARIATION: To add challenge, keep elbows pointed outward and bring the shoulder toward your knee, instead of touching the elbow to knee.
CAUTION: Avoid clasping your hands behind your head in order to avoid pulling or yanking on your neck.
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
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How To Do A Seated Cable Row

October 27, 2021

Straight Back Seated Cable Row

INSTRUCTIONS: The Straight Back Seated Cable Row is a strength training exercise targeting the back. Place both feet on the foot rest. Bend both knees. Reach forward and take hold of the handles. Keep wrists and back straight. Slowly pull handles toward your rib cage, without arching your back or neck. Keep shoulders neutral. Return to the start position as shown in the video.

BENEFITS: The Straight Back Seated Cable Row strengthens the muscles of the back: Trapezius, Rhomboids, Latissimus dorsi. Core stabilizers of the back and abdomen are also strengthened.

LEVEL: The torso is unsupported during this exercise. Strength is required in the core muscles that stabilize the trunk in order to maintain a steady, upright position. While cables are not the first choice for a beginner, a novice may be able to perform this exercise as long as they avoid using more weight than they can handle, move slowly, and don’t experience neck, shoulder, or back discomfort. The cable should be controlled without extraneous movement.

ERRORS: The following movement indicates using excessive weight. Arching the neck and looking up. Rounding the back. Yanking the handles and moving too fast. Lifting shoulders.

MODIFICATION: Practise good form, rather than attempting to pull more weight. The outcome of too much weight is developing poor posture, suffering an injury, or both.

ALTERNATIVE: In general, cables are not the first choice for beginners. An alternative to the cable, is the seated weight stack row machine with a built-in chest rest, that assists the user to maintain an upright position.

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 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.