Old Age Is Not For Sissies
October 15, 2021
Category: Videos
Virtual Fitness: How To Do A Dumbbell Shoulder Press
October 15, 2021
Dumbbell Shoulder Press
Instructions: The Dumbbell Shoulder Press is a strength training exercise that targets the Mid Deltoid muscles of the shoulder. The starting position is to form right angles at the elbows, as shown in the video. Wrists are straight. Slowly push the weights up until your arms are straight, and then slowly return to the start position. The exercise is performed either seated or standing, with feet about a hip width apart.
Benefits: Strengthens the Mid Deltoid muscles of the shoulder.
Caution: If you attempt to lift more weight than you can handle, you’ll lose control of the dumbbells. The eventual outcome of chronic poor technique is injury.
Alternatives: Dumbbells are more difficult to control than machines. If you have access to a gym, use the Shoulder Press machine that targets the Mid Deltoid. If not, use smaller dumbbells.
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 Hammer Curl
October 13, 2021
Hammer Curl
Instructions: The Hammer Curl is a strength training exercise that is performed either seated or standing. The dumbbells are gripped the same way you hold a hammer. Your stance should give a bracing effect, with feet about a hip distance apart. As you move the weights, use full range of motion, slowly bending at the elbow, and then returning the weights to your sides with elbows straight. Maintain full control over the dumbbells by avoiding using more weight than you can handle. Move slowly throughout.
Modifications: 1) Perform a seated Hammer Curl instead of standing. 2) Use less weight.
Benefits: Hammer Curls strengthen the following upper and lower arm muscles: Biceps Brachii, Brachialis, Brachioradialis. These muscles bend your arm at the elbow. The Triceps assist in the movement by contracting when the dumbbells are lowered.
Incorrect Movement: Swinging the dumbbells instead of lifting is not correct. Body swing indicates that you’re either not focused on proper technique, don’t know proper technique, or you’re using too much weight. If your shoulders round forward during lifting, use less weight and perform the exercise on an adjustable bench with back support, in order to maintain good posture.
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 One-Arm Reach Abdominal Curl
October 12, 2021
One Arm Reach Abdominal Curl
ABDOMINAL CURL VARIATION – Pexels
Instructions: The Abdominal Curl One Arm Reach is a strength training exercise that targets the abdominals, chest and front thigh. The move is performed on a diagonal pattern. Lie on your back with arms and legs behind you on your mat. Support your head by placing the right hand behind your head with elbow bent. Raise right leg to a 90 degree angle as shown in the video.
Bring your chin to your chest. Round your back as you begin an abdominal curl. Reach up to your foot with your left hand. Return to start position. Repeat the exercise on the other side by raising the left leg and right arm. Perform 3 sets of 8-10 repetitions, or fewer if you can’t do as many.
Benefits: Abdominal and chest strength. Hamstring stretch.
Modification: 1) Loop an elastic fitness band around your foot, and hold it in your hand to help you lift into the abdominal curl. 2) Bend your knee to your chest and reach for the opposite knee, instead of your foot.
Alternative: If this exercise is too difficult, try the Basic Abdominal Curl instead. 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
Please leave comments. It helps others to learn.
Virtual Fitness: How To Do Jumping Jack Squat
October 12, 2021
Jumping Jack Squat
Instructions: This exercise combines cardio fitness with strength training. Begin with arms at your sides, feet together. Bend your knees and jump into a wide stance. At the same time bend your elbows as you lift your arms. Keep wrists straight with fingers pointed up. Return to the start position.
Benefits: The Jumping Jack Squat is a bodyweight exercise that Improves cardio, strengthens thighs, and shoulders.
Overuse Cautions: The Jumping Jack Squat is an impact exercise. Consider the amount of impact exercises you do on a weekly basis, and take into account the long-range effect it will have on your knees. Here’s a link to an article from John’s Hopkins Medicine about overuse and Jumper’s Knee (Patellar Tendonitis). LINK
Alternatives: Practice wide squats without jumping.
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 All-Fours Elastic Band Hip Strength
October 11, 2021
Irene Pastore Fitness.com 