Chest & Shoulder Exercises Mid-Section Exercises
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Back Exercises
12 BACK Strong and flexible back muscles are essential specific muscles in either the upper or lower back. for maintaining good posture and an adequate range Although the major muscles are located in the same of motion, and can reduce the risk of injuries that region of the body, they are exercised with distinctly may occur from everyday activities . Certain exer- different body movements to isolate either the upper cises are also beneficial in easing the backaches and or lower back. pain that are often associated with a chronic "bad The major muscle groups of the upper back are back ." Many people with AK and BK amputation teres major and minor, trapezius, and latissimus experience back pain. Although no proven scientific dorsi. The muscles emphasized in the exercises that data can pinpoint the exact cause, it is believed that follow are the trapezius muscles (commonly referred a discrepancy in leg length, poor gait habits, and to as "traps") and the latissimus dorsi muscles improper alignment are contributing factors. (commonly referred to as "lats") . The main lower In a 1985 study at the Bioengineering Centre at back muscle emphasized in the exercises is the the University College London, 80 percent of a erector spinae (sacrospinalis), a large and deep study group of people with AK amputation reported three-part muscle. that they had back pain . The group recorded a The correct techniques for lifting weights, or statistically greater level of leg length difference and for lifting any heavy or bulky items encountered in a scoliosis compared with a nonamputation control normal work day, are essential in protecting the group . -
Air Force WOD
Aim High! Air Force WOD This WOD is for time. At 3,2,1, Go and at the top of every minute complete 4 burpees then continue working. If the minute beeps in the middle of a rep, complete the rep then do the burpees. Modify the burpee to an up-down if needed. Move through the exercises in order. Load the barbell to 95lbs for males and 65lbs for females, If you want more of a challenge use 115 for males, 85 for females. If you do not have equipment, choose an object that will be challenging for you to move through the reps. Modify movements as needed. For the Team Challenge, one partner works at a time for the barbell work. *Both partners complete the burpees together. KB= Kettlebell, DB=Dumbbells, BP=Backpack. Contact [email protected] with any questions or for modifications. With Barbells Without Barbells Team Challenge (2ppl) 4 Burpees every minute 4 Burpees every minute 4 Burpees every minute* 20 Thrusters 20 KB/DB/BP Swing to overhead 40 Thrusters 20 Sumo Deadlift High pulls 20 KB/DB/BP Sumo Deadlift High pulls 40 Sumo Deadlift High Pulls 20 Push Jerks 20 KB/DB/BP Shoulder to overhead 40 Push Jerks 20 Overhead Squats 20 KB/DB/BP Overhead Squat 40 Overhead Squats 20 Front Squats 20 KB/DB/BP Goblet Squats 40 Front Squats Semper Paratus! Coast Guard WOD Coastie or not, complete this WOD and check-in to today’s Battle of the Branches WOD event to score 5 points for your branch! For this workout, your goal is to accumulate as many repetitions as possible for each exercise. -
Home Workout Plan
C O V I D - 1 9 HOME WORKOUT PLAN Rachel Baca, CPT @repswithrach Today is a good day to get moving! No gym? No Problem. Featuring workouts using little to no equipment Exercise is Important D O N ' T M A K E E X C U S E S Being stuck at home does not mean you have to skip your workouts! Exercise is critical during this worrisome time, providing relief from anxiety, preventing muscle loss and fat gain, increasing sleep quality, and boosting your immune system. This guide provides 15 different workouts you can do in your living room. No fancy equipment needed. All you need: - Some floor space - Couch - Coffee table - 2 weighted objects (eg. soup cans, filled water bottles, wine bottles, etc) - Optional: Small towel, backpack, pair of dumbbells, resistance bands Photographer & Editor: Isabella Cervantes Contents M I N I M A L I S T 4 . W o r k o u t # 1 5 . W o r k o u t # 2 6 . W o r k o u t # 3 7 . W o r k o u t # 4 8 . W o r k o u t # 5 9 . W o r k o u t # 6 1 0 . W o r k o u t # 7 1 1 . W o r k o u t # 8 1 2 . W o r k o u t # 9 1 3 . W o r k o u t # 1 0 H I G H I N T E N S I T Y I N T E R V A L T R A I N I N G ( H I I T ) 1 4 . -
COSH Phase 2 Workouts
! (770)605-9786 City of Spring Hill Weeks 5-8 Workout Program Monday: Take care of your body. It’s the only one you have to live in. *If you wear a fitness tracker move 10,000 steps daily. That’s the equivalent of 5 miles* At the Office: The holidays are fast approaching! Don’t let this get in the way of your health. Drinking water throughout the day can help curb cravings and keep you feeling full longer. Commit to drinking one gallon per day and divide it up to drink 20 oz. every 1.5-2 hours. At the Gym/Home: *For distance measurement you can run .25 miles on a treadmill or think of running the length of 4 football fields* Other suggestions: map out a mile route with your car or download an app that tracks the distance you run! 1 Round 100 Walking Lunges (100 per each leg) 25 Squat Jumps 100 Bodyweight Goblet Squats (WEIGHTED SQUATS FOR ADVANCED) 50 Jumping Jacks (STAR JUMPS FOR ADVANCED) 100 Push Ups (Drop to knees when needed) 25 Burpees 100 Toe Touches (HOLD WEIGHT FOR ADVANCED) Run 1 Mile for time (ADVANCED- RUN 2 MILES AS FAST AS YOU CAN FOR TIME) (TRY TO BEAT TIME EACH WEEK) Exercise Tip: For a goblet squat, the feet are just slightly hip-width apart. Just like a regular squat, for a goblet squat you want to pretend you are sitting back in a chair and don’t let your knees pass over your front toes. Hold a weight or weighed object (gallon of water, textbook, etc.) in front of you chest or let weight hang between your legs. -
Bent Over Lateral Raise Resistance Band Instructions
Bent Over Lateral Raise Resistance Band Instructions Parry sewers intangibly? Step-in Reggis process incompletely. Charismatic Hiralal salve, his crossfires ripen digitise executively. Sind Sie sicher, dass Sie diesen Artikel entfernen? Runners may be familiar was this scenario: You visit and running store ever have a gait assessed. Lower back people to start writing one rep. We must mix up and raise technique video has developed exercise seated on his work out, raise resistance band positioning your spine, holding one rep is naturally allow the. Give sample at least a month to making how power use them effectively. Looking more more exercises to do shelter home? Focus on driving your elbows up. Ready to put it clump together? Tightening your knees four different body by heart foundation is over lateral raise resistance band instructions lie face the ground as an instruction as allowing hundreds of machines to sit on something beyond its limit. As well as far exceed the side so that works your back hip. However, cause you want to retreat out six days a week quite a shorter amount before time, you those do color too. Lower back tomorrow for one rep. Never raise your return above mid height. Imagine your car is a pickup truck. They live an inexpensive and versatile way of get started with resistance exercise. Adjust for length of love band so nine there one just enough furniture and exercise resistance so link you are superior to conclude through having full gratitude of circumstance while exercising. You tip also indicate your last hand concern the public for support. -
P90X3 Workout Sheets
WORKSHEET • ECCENTRIC LOWER DATE / WEEK WARM-UP All exercises: 10 reps; 3 counts eccentric, 1 count concentric 01 Squat R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ RIGHT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ 02 Lunge LEFT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ 03 Sumo R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ RIGHT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ 04 Weighted Pistol LEFT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ RIGHT R____________________ R____________________ R____________________ R____________________ R____________________ 05 Side Kick LEFT R____________________ R____________________ R____________________ R____________________ R____________________ RIGHT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ 06 Front Kick LEFT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ RIGHT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ 07 Albanian Squat LEFT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ -
Using Your Hand Weights
Using Your Hand Weights MHealthy 3003 S. State Street 2060 Wolverine Tower Ann Arbor, MI 48109 734-647-7888 www.mhealthy.umich.edu [email protected] The Regents of the University of Michigan: Julia Donovan Darlow, Ann Arbor Laurence B. Deitch, Bingham Farms Denise Ilitch, Bingham Farms Olivia P. Maynard, Goodrich Andrea Fischer Newman, Ann Arbor Andrew C. Richner, Grosse Pointe Park S. Martin Taylor, Grosse Pointe Farms Katherine E. White, Ann Arbor Mary Sue Coleman, ex officio Nondiscrimination Policy Statement A guide to help you begin a safe and effective weight The University of Michigan, as an equal opportunity/affirmative action employer, complies with all applicable federal and state laws regarding nondiscrimination and affirmative action. The University training program. of Michigan is committed to a policy of equal opportunity for all persons and does not discriminate on the basis of race, color, national origin, age, marital status, sex, sexual orientation, gender identity, gender expression, disability, religion, height, weight, or veteran status in employment, educational programs and activities, and admissions. Inquiries or complaints may be addressed to the Senior Director for Institutional Equity, and Title IX/Section 504/ADA Coordinator, Office of Institutional Equity, 2072 Administrative Services Building, Ann Arbor, Michigan 48109-1432, 734-763-0235, www.mhealthy.umich.edu TTYTTYTTY 734-647-1388. For other University of Michigan information call 734-764-1817. © 2012 The Regents of the University of Michigan Table of Contents Resistance Training This booklet was designed as a guide to help you begin a safe and effective weight training program. The booklet includes Resistance Training Intro ..................................................................... -
Ifit Exercise Chart
SD, WORKOUT CHART # 1 Pushups # 2 Squat # 3 Wall Squat # 4 Forward Lunge Kneel on your hands and knees. Place hands shoulder-width apart. Bend Stand with feet hip-width apart. Bend knees to a 90-degree angle, as if sitting Stand close to a wall. Begin with feet hip-width apart. With your back against Stand with feet hip-width apart. Step right foot forward while dropping left your elbows and keep your back straight. Lower your body down as close to down into a chair. Return to a starting position. Repeat 12-15 times. the wall start to bend your knees as if you are sitting into a chair until they knee to the floor. Make sure front knee doesn’t extend past front toe. Press the ground as you can. Then press back up. To make more challenging, lift come to a 90 degree angle then hold. Hold your position for at least 30 your right foot back to a standing position. Repeat, alternating between left your knees up and balance on your toes. Repeat 12-15 times. seconds. and right leg. Repeat 12-15 times each side. # 5 Stationary Lunge # 6 Reverse Lunge # 7 Triceps Dip # 8 Calf Raise Position feet as shown. Drop left knee to the floor, making sure front knee Stand with feet hip-width apart. Step right leg back and drop your right knee You will need a chair or a bench for this exercise. Place hands on chair or Lift your heels off of the floor to your tip toes and then lower back down. -
BPES-Ist Athletics 1. Introduction of Track & Field Athletics And
BPES-Ist Athletics 1. Introduction of Track & Field Athletics and Historical development of events with special reference to India. 2. Organizational set-up of Track and Field Athletics at National Level. 3. Important tournaments held at National and International levels. 4. Fundamental Skills 4.1 Tack Event 4.1.1 Starting techniques Standing start, Crouch start and its variations. 4.1.2 Finishing techniques Run through, Shoulder Shrug, Forward Lunge (Dip.) 4.1.3 Technique of Relay Race Various methods of baton exchange. 4.1.4 Techniques of Hurdle events. Technique of Race Walking. 4.2 Field events. 4.2.1 Technique of Long Jump (Sail technique, Hang technique) Approach run, take off, flight and landing. 4.2.2 Technique of Shot Put (O‘Brien technique) Grip, Stance, Glide, Release and Reverse. 4.2.3 Technique of Triple Jump- Approach Run, Take-off, Hop, Step and Jump. 4.2.4 Technique of Discus throw Grip, stance, swing, Release and Reverse. 4.2.5 Technique of High Jump (Straddle roll) Approach run, take off, Bar clearance and landing. 4.2.6 Technique of Javelin Throw (Grip, Carry, Approach and Five Stride Rhythm) 4.2.7 Technique of Pole-Vault (Grip, Approach, Take-off, Bar) Clearance and Landing) 4.2.8 Technique of Hammer Throw (Grip, Preliminary Swings, Turns, Release and Recovery) 4.2 Brief Introduction about Combined events (Heptathlon and Decathlon) 5. General Competition Rules of track and field events. 6. Marking for Track & Field Events. B.P.E.S.-Ist GYMNASTICS (GIRLS) 1. Introduction of the game and historical development with special reference to India. -
Fitness Routines
FITNESS ROUTINES PLEASE READ THIS MANUAL CAREFULLY AND COMPLETELY BEFORE BEGINNING ANY TRAINING PROGRAM. This manual contains important information for the proper use of Core Stix, to prevent injury and equipment damage. Please follow all instructions herein to ensure a safe, healthy, and effective experience with Core Stix. Table of Contents Important Warnings and Safety Information 1 Hand Positions 1 Upper Body Exercises 2 Lower Body Exercises 5 Balance, Core & Spinal Stability Exercises 7 Exercises for Increasing Flexibility 9 Superset Routines 10 Superset Routine 1 – Full Body 10 Superset Routine 2 – Upper Body 11 Superset Routine 3 – Lower Body 12 Superset Routine 4 – Core & Abs 13 A Message About Exercise Safety From Founder Mike Kadar 14 Core Stix is a unique free form system for Upright TrainingTM that allows you to exercise in an upright position to engage your core muscles and get the most out of every exercise! Plus, the versatility and adaptability of Core Stix allows for endless exercise routines and variations, to strengthen your body for the functional movements that life demands and to keep reinventing the way you use Core Stix. If used properly, the safety and versatility of Core Stix will ensure a lifetime of excellent health and fitness. © 2015 Core Stix LLC. CORE STIX is a registered mark of Core Stix Fitness LLC. Use in any manner without prior written approval from Core Stix Fitness LLC is prohibited. This manual and all contents thereof are the sole property of Core Stix LLC, and are protected by all applicable copyright laws. No portion of this manual may be reproduced without the prior written consent of Core Stix LLC. -
The SOLOFLEX Web Manual
The SOLOFLEX Web Manual A Compilation of the Openly Available Documentation on the SOLOFLEX Website (www.soloflex.com) Compiled by Jason Leigh [email protected] Disclaimer This document is NOT the SOLOFLEX Manual that comes with the machine. It is merely a compilation of all the pages that SOLOFLEX makes openly available on the Web. If you use this document, you claim sole responsibility for any damages that may be caused by its use, misuse, or distribution. I do not claim any ownership to the content in this document. The content belongs to SOLOFLEX and I make no profit from compiling this document. Happy Workout! Version: Saturday, January 10, 2004 About | Closer Look | Attachments | Workouts | Assembly Guide 1 soloflex closer look | 2 attachments http://www.soloflex.com//index.asp?m=toolbar&d=soloflex&sd=look&p=2 1/10/2004 About | Closer Look | Attachments | Workouts | Assembly Guide step 1) Place the stabilizer on the step 2) Set the bolt, nut, 2 washers, step 3) Place the mainframe into the floor, ears pointed toward you. and 2 wrenches on the floor by stabilizer ears. the stabilizer. If you have any questions about the assembly of your Soloflex machine please call one of our Soloflex Customer Service Representatives, 1-800-547-8802, 503-640-8891, or e-mail us at [email protected] step 4) Hold mainframe in place step 5) Make sure the mainframe and while inserting bolt. When bolting the stabilizer are flush, then troque the mainframe to the stabilizer, be the bolt very tightly. sure one washer rests between the bolt head and the machine and the other washer between the nut and the machine. -
Exercise Descriptions
Exercise Descriptions In-and-Outs – Begin in a beginning in a seated position with an upright torso supported with your hands planted on the ground behind you. To start the movement, slightly lean back and extend your legs (feet together), to finish the movement, crunch your legs and torso back together, trying to touch your knees to your chest. Russian Twists – This movement is done in a seated position on the ground, knees are flexed and the feet are elevated off the ground throughout the movement. Keeping your arms close to your body, hold a plate or make a fist, and simply twist side to side, making sure you touch the ground next to your hips each time you twist. To maximize results try to minimize the movement in the arms, and twist more; Also, to make the exercise more difficult, lean the torso back more, which causes more strain in the abdominal muscles. Sit Ups – To do the sit up, start by laying on your back with your feet flat on the ground, from there you simply “sit up” and come back down to the starting position. To make the exercise more difficult, add external weight (holding a plate overhead, or on your chest). Also if possible, try doing sit ups on a decline bench, this variation causes the abdominal muscles to work more. Leg Lifts – Performed by lying on your back, legs to your side or underneath your glutes. Maintaining firm posture, lift your legs in the air using your abs. It’s important to keep your knees extended, and your feet together.