How To: Gripping a pull up bar, raise your knees to your chest, then lower them in a smooth, controlled motion.
Muscles: Abdominals
Wednesday, December 16, 2009
Tuesday, December 15, 2009
Pull ups
If you can invest the $20-30 for a pull up bar, it offers a few exercises that are absolutely great for the upper body, as well as the abdomen.
Chin up
How To: Set up a pull up bar, either outside with poles, or in a doorway. Hands gripping the bar shoulder distance apart, palms facing toward you. Raise your body until your chin passes the bar, then lower in a smooth, controlled motion.
Muscles: Latissimus dorsi, biceps
Pull ups
How To: Same as a chin up, but with palms facing away from your face.
Muscles: Pectoralis major
Supine chin-ups
How To: With a bar 2 to 3 feet from the floor, and the body supine (laying out horizontal, facing upward) raise your body up to the bar then lower slowly, similar to an upside down push-up.
Muscles: Pectoralis major, biceps
Chin up
How To: Set up a pull up bar, either outside with poles, or in a doorway. Hands gripping the bar shoulder distance apart, palms facing toward you. Raise your body until your chin passes the bar, then lower in a smooth, controlled motion.
Muscles: Latissimus dorsi, biceps
Pull ups
How To: Same as a chin up, but with palms facing away from your face.
Muscles: Pectoralis major
Supine chin-ups
How To: With a bar 2 to 3 feet from the floor, and the body supine (laying out horizontal, facing upward) raise your body up to the bar then lower slowly, similar to an upside down push-up.
Muscles: Pectoralis major, biceps
Monday, December 14, 2009
Side To Side Push-ups
How To: Start in standard push-up position. As you lower your chest, lower it directly over your left hand. Raise up as normal then lower your chest directly over your right hand.
Muscles: Pectoralis major, biceps
Muscles: Pectoralis major, biceps
Tuesday, October 27, 2009
Ricochet Jumps
How To: With a low box, or stair, jump up onto the box then quickly jump back down, bending your knees as little as possible.
Muscles: Calves
Muscles: Calves
Monday, October 26, 2009
Ankle Bounces
How To: From a standing position, jump as high into the air as you can using only your ankles and calves, bending your knees as little as possible.
Muscles: Calves
Muscles: Calves
Monday, August 10, 2009
Calve Raises
A simple exercise requiring nothing but a place to stand.
How To: Standing erect with your toes pointed slightly outward, raise up on your toes. Hold for 1 second, then lower back down on your heel. Repeat for 30 repetitions. Turn your feet so they are pointed directly forward and perform 30 more repetitions. Turn your toes slightly inward and perform 30 more repetitions.
Muscles: Calves
Progression: Perform the last 10 repetitions for each set quickly (without the 1 second pause at the top). Hold increasingly heavier weights in your hands.
How To: Standing erect with your toes pointed slightly outward, raise up on your toes. Hold for 1 second, then lower back down on your heel. Repeat for 30 repetitions. Turn your feet so they are pointed directly forward and perform 30 more repetitions. Turn your toes slightly inward and perform 30 more repetitions.
Muscles: Calves
Progression: Perform the last 10 repetitions for each set quickly (without the 1 second pause at the top). Hold increasingly heavier weights in your hands.
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