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Rowing Exercises

3 years ago 2 0 15294

Let’s Get Functional!!

The rowing motion and the muscles engaged in this motion are extremely important for daily life activities. Especially with the amount of people with desk jobs today which over time will cause the shoulders to round, it is extremely important to create strong muscles to support the shoulder blades and shoulders. This exercise will help keep the shoulder blades back along with engaging the core muscles as a stabilizer.

How to perform:

1. Select a desired amount of weight on the weight stack and clip the black handles onto the seated row machine.

2. Grab the handles and sit up tall, you want to sit on the bench so that there is just a slight bend in the knees.

3. In this position have the arms fully extended at the elbow, pull the shoulder blades back together but relax the top of your shoulders by your neck.

4. Engage the core by pulling the belly button up and into the spine.

5. Bend one elbow and bring the black handle and hand to the side of the ribcage while keeping the other hand in the exact same position that it started in.

6. Do not rotate your torso at all during this movement.

7. Bring the handle back the the starting position and repeat with the other arm.

This completes one rep of this exercise. A normal amount would be 10 reps for one set of this exercise.

rowing

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The Spiderman Stretch

3 years ago 3 0 8218

ATTENTION ATHLETES!

Sufficient range of motion through the hip is required in any type of sport. To ensure that we are working with our optimum range of motion throughout our practice, game, or event, we need to make sure we warm up prior to the activity.

The “Spiderman” Stretch is a great way to loosen up your hips in multiple ways, stretching multiple muscles and stretching both legs simultaneously.

How to perform the Spiderman Stretch:

1) Get into a “Plank” type position, having your arms straight and hands shoulder width apart.

2) Bring one foot up toward your feet, placing it outside of your hand on the same side of the body. Your foot should always be outside the hand on this stretch, and your knee outside your shoulder/upper arm.

3) To get the most out of this stretch make sure you:
– Keep your chest opened up, don’t let it collapse.
– Keep your back leg as straight as possible.
– Lower your hips as much as you can toward the ground without breaking your form.

4) Hold for at least 30 seconds. Switch legs and repeat.

Stay loose. Stay healthy.

spiderman

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