Category Archives: Strength training

Old Age Is Not For Sissies

Senior Man Doing Push-Ups Has The Right Idea

SENIOR MAN DOING PUSH-UPS


Virtual Fitness: Dumbbell Shoulder Press

Dumbbell Shoulder Press

DUMBBELL SHOULDDER PRESS

Instructions: The Dumbbell Shoulder Press is a strength training exercise that targets the Middle Deltoid muscle 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 Middle Deltoid muscle 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 Middle 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: Hammer Curls

Hammer Curls

HAMMER CURLS

Instructions: The Hammer Curl is a strength training dumbbell exercise that is done either seated or standing. The hand weights are gripped the same way you would grip 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 sidse 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 flex your arm at the elbow. Flex means to bend. 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, do the exercise on an adjustable bench with back support, 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

Please leave comments. It helps others to learn.

Virtual Fitness: Abdominal Curl Variation

Abdominal Curl Variation

ABDOMINAL CURL VARIATION – Pexels

Instructions: Lie on your back with arms and legs straight. Raise right leg to a 90 degree angle as shown in the video. Place right hand behind your head with elbow bent. Reach up to your leg with your left hand. Bring your chin to your chest and begin coming up into an abdominal curl. Return to start position. Perform 3 sets of 8-10 repetitions, or fewer if you can’t do as many. Repeat the exercise on the other side by raising the left leg and right arm.

Benefits: Abdominal 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 knees to your chest and reach for the opposite knee.


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 Hip Strength Exercise With Elastic Band

All Fours Hip Strength Exercise With Elastic Band

All Fours Hip Strength Exercise With Elastic Band – Pixabay

Instructions: This is a core stabilization exercise that strengthens the outer hips. First, get onto your back on your mat. Draw your knees toward your chest, and place the elastic band around both legs just above the knees. Turn over and position yourself on all fours on your mat. Place your hands under your shoulders, and knees under hips. Begin moving your right leg outward for 3 sets of 8-10 repetitions. Repeat the exercise on the other leg.

Equipment: Elastic Fitness Band, Exercise Mat, Sneakers. Thicker bands provide more resistance. Ankle weights are also an option.

Modifications: 1) Perform the exercise without the band, and move at a slower tempo. 2) Reduce the number of sets and repetitions.

Benefits: This is a strength training exercise for the outer hips (adductor muscles). Core stabilization is also occuring since the upper body must maintain a ridgid position while the hip is moving.

Variations: Use ankle weights. They are easier to control. Bands have a tendency to slide downward. The model in this video is moving quickly, which prevents the band from sliding down. A slower pace is possible if you work without equipment, or with ankle 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


Please leave comments. It helps others to learn.