apply. fitness
.useful information
Here is a list of some basic resistance training exercises which you can preform:
Abdominals -
1. Assume a supine position on the floor or mat.
2. Bend knees so that your heels are close to your buttocks.
3. Fold arms across chess or abdomen.
Upward Movement -
1. Flex neck to bring chin to your chest.
2. Ensure to keep your feet, buttocks and lower back flat and stationary on the floor, curl your torso toward the thigh until your upper back is off the mat.
Downward Movement -
1. Again ensuring your feet, buttocks and lower back remain stationary, allow your torso and then neck to uncurl back to your starting position.
Errors -
Allowing your feet to raise off the ground.
Coming up too high as once your inclined about 30 degress the tension on your abs actually decreases.
1. Sit with chest against chest pad and gripping handles if provided.
Forward Movement -
1. Flex neck to bring chin to your chest.
2. Keeping your legs and buttocks stationary, curl your torso towards your thighs.
Backward Movement -
1. Allow the torso and then the neck to uncurl so you are back in your starting position.
Errors -
Allowing your buttocks to come off the seat.
Pulling with your legs to help pull your torso forward.
Back -
1. Grasp the bar with a closed pronated grip, slightly wider than shoulder width.
2. Lift bar from the floor so it is just infront of your thighs.
3. Adjust your feet so they are shoulder with and your knees are slightly bent.
4. Bend your torso forward.
5. Ensure your back is flat, shoulders are back and chest out.
6. Your elbows should be fully extended.
Upward Movement -
1. Pull bar up toward lower chest.
2. Keep elbows pointed away from the side of your body and your torso strong.
Downward Movement -
1. Allow elbows to slowly extend back to your starting position ensuring your torso keeps strong.
1. Grip bar with a closed pronated grip which should be wider than shoulder width.
2. Sit facing the machine stack with knees under the pads and your feet flat on the floor.
3. Lean very slightly backward.
Downward Pull -
1. Pull bar down toward your upperchest. Elbows should move down and back.
Upward Movement -
1. Slowly allowing elbows to extend back to your starting position.
Errors -
Not fully extending elbows, flexing abdominals to assist in pulling and using an open grip.
1. Sit facing the machine.
2. Flex knees and hips to allow you to reach forward to grab the handle with a closed pronated grip.
3. Pull handle back and assume an erect seated position.
4. Elbows and arms should be extended and parallel to the floor.
Backward Movement -
1. Pull handle towards lower chest.
2. Maintain erect position and knees slightly bent throughout.
Forward Movement -
1. Slowly allow your elbows to extend back to your starting position maintain your erect position.
Errors -
Jerking or leaning back during pulling phase.
Arms (Biceps) -
Abdominals -
- Bent Knee Sit-up
1. Assume a supine position on the floor or mat.
2. Bend knees so that your heels are close to your buttocks.
3. Fold arms across chess or abdomen.
Upward Movement -
1. Flex neck to bring chin to your chest.
2. Ensure to keep your feet, buttocks and lower back flat and stationary on the floor, curl your torso toward the thigh until your upper back is off the mat.
Downward Movement -
1. Again ensuring your feet, buttocks and lower back remain stationary, allow your torso and then neck to uncurl back to your starting position.
Errors -
Allowing your feet to raise off the ground.
Coming up too high as once your inclined about 30 degress the tension on your abs actually decreases.
- Machine Abdominal Crunch
1. Sit with chest against chest pad and gripping handles if provided.
Forward Movement -
1. Flex neck to bring chin to your chest.
2. Keeping your legs and buttocks stationary, curl your torso towards your thighs.
Backward Movement -
1. Allow the torso and then the neck to uncurl so you are back in your starting position.
Errors -
Allowing your buttocks to come off the seat.
Pulling with your legs to help pull your torso forward.
Back -
- Bent Over Row
1. Grasp the bar with a closed pronated grip, slightly wider than shoulder width.
2. Lift bar from the floor so it is just infront of your thighs.
3. Adjust your feet so they are shoulder with and your knees are slightly bent.
4. Bend your torso forward.
5. Ensure your back is flat, shoulders are back and chest out.
6. Your elbows should be fully extended.
Upward Movement -
1. Pull bar up toward lower chest.
2. Keep elbows pointed away from the side of your body and your torso strong.
Downward Movement -
1. Allow elbows to slowly extend back to your starting position ensuring your torso keeps strong.
- Lat Pulldown
1. Grip bar with a closed pronated grip which should be wider than shoulder width.
2. Sit facing the machine stack with knees under the pads and your feet flat on the floor.
3. Lean very slightly backward.
Downward Pull -
1. Pull bar down toward your upperchest. Elbows should move down and back.
Upward Movement -
1. Slowly allowing elbows to extend back to your starting position.
Errors -
Not fully extending elbows, flexing abdominals to assist in pulling and using an open grip.
- Seated Row
1. Sit facing the machine.
2. Flex knees and hips to allow you to reach forward to grab the handle with a closed pronated grip.
3. Pull handle back and assume an erect seated position.
4. Elbows and arms should be extended and parallel to the floor.
Backward Movement -
1. Pull handle towards lower chest.
2. Maintain erect position and knees slightly bent throughout.
Forward Movement -
1. Slowly allow your elbows to extend back to your starting position maintain your erect position.
Errors -
Jerking or leaning back during pulling phase.
Arms (Biceps) -
- Bicep Curl (bar)
- Preacher Biceps Curl
- Lying Triceps Extension
- Triceps Pushdown
- Triceps Extension
- Triceps Kickback
- Machine Standing Heel Raise
- Machine Seated Heel Raise
Chest -
- Flat Barbell Bench Press
- Flat Dumbell Fly
- Pec Deck
- Chest Press
- Leg Press
- Squat
- Back Squat
- Front Squat
- Leg Extension
- Forward Lunge
- Leg Curl
- Shoulder Press
- Dumbell Lateral Raise
Geelong & The Surfcoast Personal Training