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Physical Training & Fitness 'Fitnwell' (www.fitnwell.net) 2000.

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The Lifts  


Leg Squat - Full or Deep

Preparation
From a rack with barbell upper chest height, position barbell on the back of the shoulders and grasp bar to sides. Dismount bar from rack.

Execution
Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat.

Comments
Keep head forward, back straight and feet flat on the floor; equal distribution of weight through fore foot and heel.
Hip and ankle flexibility is important for both execution and safety in this movement. Certain knee problems maybe aggravated by this exercise.

Back

Leg Squat

Preparation
From a rack with barbell upper chest height, position bar on the back of the shoulders and grasp barbell to sides. Dismount bar from rack.

Execution
Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Comments
Keep head forward, back straight and feet flat on the floor; equal distribution of weight throughout forefoot and heel.

Back

Arm curl

Preparation
Grasp bar with a shoulder width under hand grip.

Execution
With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat.

Comments
When the elbow is fully flexed, the elbow should only travel forward a few inches allowing the forearm to be no more than perpendicular to the floor to allow for a relative release of tension in the muscles between repetitions.

Back
 

Lat Pull Down

Preparation
Grasp bar with wide grip. Sit with thighs under supports.

Execution
Pull bar down to upper chest. Return until arms and shoulders are fully extended. Repeat.

Comments
Try not to use body-weight to assist with pull, and don't lean too far back. Ease weight back up slowly.

Back
 

Adduction
Standing medial movement of leg toward the midline of the body; moving the thigh inward with hip straight.

Transverse Adduction
Seated medial movement toward the midline of the body in a horizontal plane; moving the thigh inward with hip bent.

Abduction
Standing lateral movement away from the midline of the body; moving the thigh outward with hip straight.

Transverse Abduction
Seated lateral movement away from the midline of the body in a horizontal plane; moving the thigh outward with hip bent.

Back
 

High Pull up - Barbell

Preparation
Stand with light barbell on floor, feet natural distance apart.

Execution
Squat to pick up bar with close overhand grip, with one fluid movement raise bar above head allowing wrists to lead with hands down and arms extended fairly loosely - return - repeat.

Comments
Try to keep loose and at the top of the movement assume a hang position. Don't bang the weight on the floor on return. Very good warm-up exercise.

Back
 

Knee Raises

Preparation

Place weight between ankles or use no weight. Position body on padded parallel bars with hands on handles, back on vertical pad, and body weight supported on forearms.

Execution

Raise legs by flexing hips while flexing knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist, raising hips from back board. Return until waist, hips, and knees are extended. Repeat.

Comments

Exercise can be performed without added weight until more resistance is needed.

Rectus Abdominis and Obliques dynamically contract only if actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only isometrically contract to stabilize the pelvis and waist during hip flexion. It may be necessary to completely flex the hips before waist flexion is possible.

Back
 

Bent Forward Rowing

Preparation

Bend knees slightly and bend over bar with back straight. Grasp bar with a wide overhand grip.

Execution

Pull bar to upper waist. Return until arms are extended and shoulders are stretched forward. Repeat.

Back
 

Incline Dumbbell Arm Curls

Preparation

Sit back on a 45-60 degree incline bench. With arms hanging down straight, position two dumbbells with palms facing in.

Execution

With elbows back to the sides, raise one dumbbell and rotate forearm until forearm is vertical to the floor and the palm faces the shoulder. Lower to original position and repeat with alternative arm.

Comments

The biceps may be exercised alternating (as described), simultaneous, or in a simultaneous-alternating fashion.

 

When the elbow is fully flexed, the elbow should only travel forward a few inches allowing the forearm to be no more than perpendicular to the floor to allow for a relative release of tension in the muscles between repetitions.

Back
 

High Bar Pull-ups

Preparation

Step up and grasp bar with an wide overhand grip. Step down onto assistance lever or platform.

Execution

Pull body up until neck reaches the height of the hands. Lower body until arms and shoulders are fully extended. Repeat.

Comments

If no assisted machine is used, assist as needed by allowing training partner to pull feet up behind legs or push self up with legs on elevation.
Work toward using no support.

Back
 

The Deadlift

Preparation

Stand with a shoulder width or narrower stance with feet flat beneath bar. Grasp bar with a shoulder width or slightly wider mixed grip or slightly wider.

Execution

Squat down to lower bar by bending hips and knees. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.

Comments

Throughout lift keep hips low, shoulders high, arms and back straight. Keep bar close to body to improve mechanical leverage.

Back

Straight-leg Dead Lift

Preparation

Stand with a shoulder width or narrower stance on an 8" platform with feet flat beneath bar. Bend over and grasp barbell with a shoulder width mixed grip or slightly wider.

Execution

With knees straight, lift the bar by extending hips and waist until standing upright. Pull shoulders back if rounded. Lower bar to the top of the feet by bending hips. Bend waist as bar approaches feet. Repeat.

Comments

Throughout lift keep arms and knees straight. This exercise can be potentially risky for susceptible backs, particularly if good form is not maintained.

Seated Calf Press

Preparation

Place seat away from platform. Sit on seat and place feet on platform. Grasp handles to sides and extend hips and knees. Place toes and balls of feet on lower portion of platform with heels and arches extending off.

Execution

Push sled by extending ankles as far as possible. Return by bending ankles until calves are stretched. Repeat.

Comments

Reposition stance if feet slip. Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as a Synergists muscle if knees are bent slightly during stretch.

Back

One or Two Leg Standing Calf Raises

Preparation

Set barbell on power rack upper chest height with calf block under barbell. Position back of shoulders under barbell with both hands to sides. Position toes and balls of feet on calf block with arches and heels extending off. Lean barbell against rack and raise from supports by extending knees and hips. Support barbell against verticals with both hands to sides.

Execution

Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Comments

Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as a Synergists muscle if knees are bent slightly during stretch.

Back

Leg Presses

Preparation

Sit on machine with back on padded support. Place feet on platform. Grasp handles to sides.

Execution

Push platform away by extending knees and hips. Return until hips are completely flexed. Repeat.

Comments

Adjust seat and back support to accommodate near full range of motion without forcing hips to bend at waist.

Back

Bench Press

Preparation

Lie supine on bench. Dismount barbell from rack over the upper chest using a wide oblique overhand grip.

Execution

Lower weight to upper chest. Press bar until arms are extended. Repeat.

Back

Dips

Preparation

Mount a shoulder width dip bar.

Execution

With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat.

Comments

Do not allow arms to go much lower than 90 degrees at the elbow.

Back

Incline Bench Press

Preparation

Lie supine on incline bench. Dismount barbell from rack over the upper chest using a wide oblique overhand grip.

Execution

Lower weight to upper chest. Press bar until arms are extended. Repeat.

Back

Triceps Curl/Extension

Preparation

Lie on a bench and position dumbbells over head with arms extended.

Execution

Lower dumbbells by bending the elbow until they are to the sides of the head. Extend the arm. Repeat.

Comments

With the arms fully extended, the dumbbells can be brought to the upper chest between repetitions as needed to allow for a relative release of tension in the muscles.

Back

Military Press

Preparation

Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck.

Execution

Press bar until arms are extended overhead. Lower to front of neck and repeat.

Back

Upright Rowing

Preparation

Grasp bar with shoulder width or slightly narrower overhand grip.

Execution

Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat.

Back

Weighted Abdominal Crunches

Preparation

Lie supine on bench with head hanging off and knees and hips bent. Hold plate behind neck or on chest with both hands or use no weight.

Execution

Flex waist to raise upper torso from bench. Return until the back of the shoulders contact the padded incline board. Repeat.

Comments

Exercise can be performed without added weight until more resistance is needed.

Back

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Disclaimer

Copyright 2000 Fitnwell, UK
Wednesday September 08, 2010 12:43:13

| home | abdominal exercises | aspartame | blood pressure | BMI | calculators | contacts | diet advice  | dumbbell exercises | exercises | fitness | fitness links | fitness log | gym equipment | lifts | men's page | MFW | MFW Trolls |  Misc | schedules seniors' page | sitemap | useful links | weight training | women's page

This is the home of Physical Training & Fitness - 'Fitnwell' - It is hoped that you enjoy your time here and that you find something of interest. Do let me know if you have any queries, and also your feedback.

 


Check out the lively current affairs blog

The Quite Extraordinary Life we all Live

Disclaimer

Copyright 2000 Fitnwell, UK
Wednesday September 08, 2010 12:43:13

| home | abdominal exercises | aspartame | blood pressure | BMI | calculators | contacts | diet advice  | dumbbell exercises | exercises | fitness | fitness links | fitness log | gym equipment | lifts | men's page | MFW | MFW Trolls |  Misc | schedules seniors' page | sitemap | useful links | weight training | women's page

This is the home of Physical Training & Fitness - 'Fitnwell' - It is hoped that you enjoy your time here and that you find something of interest. Do let me know if you have any queries, and also your feedback.

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