Tag: Strength training

Virtual Fitness: How To Do A Modified Push-Up

March 7, 2022
The Modified Push-Up is a bodyweight strength training exercise that works the chest, shoulders, and posterior upper arms (triceps). The exercise is suitable for beginners.
INSTRUCTIONS

Step 1: Assume a push up position on the knees with the body in a straight line from head to knee, feet/knees hip to shoulder width and hands 1.5-2x shoulder width. Brace the core and tighten the glutes. Press away from the floor to prevent the shoulder blades from winging.

Step 2: Lower the chest toward the floor through a maximum range of motion until the chest is a few inches off the floor or shoulders have reached elbow depth.

Step 4: Repeat. Maintain posture throughout. Keep the shoulders from elevating or rounding. Do not let the back round or arch or the hips sag or pike. Avoid letting the head jut forward.

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 Buddy Squat

February 6, 2022
The Basic Buddy Squat is a no-equipmet, strength training exercise you can do just about anywhere.
Exercising At Home With A Buddy Provides Motivation And Fun
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INSTRUCTIONS: This is a basic squat with a partner. The move is the same as if you are about to sit down on a chair, but only go down half way. For more about squatting click this >link<and this >link<.
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TARGET MUSCLES: Front and back of thighs (quadriceps, hamstrings), calves, backside (gluteus maximus).

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 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 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: All Fours Hamstrings and Glutes With Band

October 8, 2021

All Fours Hamstrings & Glutes

Target muscles are the glutes (backside) and hamstrings (posterior thigh).
Instructions: The All Fours Hamstrings and Glutes is a strength training exercise that targets the backside, and hamstrings . Lie on your back on your mat. Bend your knees at right angles, and place the fitness band around your thighs just above the knees.
Instructions continued: Roll over onto all fours. Align your wrists under your shoulders, and your knees under your hips. Slowly kick up your right leg aiming the sole of your foot at the ceiling, while maintaining a right angle at your knee. Pulse your leg toward the ceiling. Perform 3 sets of 8 – 10 repetitions. Repeat on the left leg. Do fewer sets and reps if you can’t do 3 of 8-10.
Equipment: Fitness mat, elastic band, sneakers.
How To Use The Elastic Band: The closer your knee gets to the mat, the greater the chances of the band sliding down and out of position. Thicker bands provide more resistance.
Modification: To reduce resistance, perform the exercise without the band.
Variation: Instead of the elastic band, use ankle weights around each ankle. Once secured , they will stay in place and are easier to control, than the elastic band. The heavier the weight, the greater the resistance.
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