How to perform a swiss ball bridge exercise with an image showing the move. Click on the picture to see the full sized image.
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How to perform a chinup with an animated image showing the move. Click on the picture to see the full sized animation.
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How To: Back Extension (Method 1: Head)
How to perform back extensions with an animated image showing the move. This method demonstrates using your hands behind your head. Click on the picture to see the full sized animation. (Click here to continue reading…)
Day 3 of this workout regimen concentrates on the back, shoulders, and abs. Begin with a thorough warm-up that will elevate your heart rate and wake your muscles up. You may want to do a little stretching before you start lifting. After each set, take 50-60 seconds rest and then start the next set. After each specific exercise, take the same 50-60 seconds; it may take a little longer to get the weights or machine set for the next exercise so don’t worry if you can’t keep to under a minute for rest. If you don’t have access to the machines then most of these exercises can easily be replaced with dumbbell or barbell exercises. The specific exercises are:
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Bridge Exercise on a swiss ball, Part II
Last week, I saw somebody doing a bridge exercise on a swiss ball, which I thought was a fairly novel idea. It was new to me, anyway. I tried it during my workout in place of my last set of crunches, and I liked it. I mentioned that I wanted to try it with my feet elevated, so today I worked that into my morning’s exercise.
The first set I elevated my feet. It did not work my abs nearly as hard as when my feet were on the floor and my shoulders were elevated. My last two sets I just did the bridge on the swiss ball normally rather than elevating my feet. The extra danger of falling with the exercise not doing as much good did not really seem worth it. My feet were not elevated to the same height as the swiss ball; they were probably about ¾ of the height. I do not know if I will try doing it on the level or not; probably not.
Bridge exercise on a swiss ball
This morning I was at the gym working out (my “getting back into lifting shape” workout), and I saw somebody doing a bridge, which is a great workout exercise for your abs but which I do not have currently written into my workout. However, he was doing it on a swiss ball, which I had never seen before or even thought of doing. “What a great idea,” thought I, so I tried it.
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Strength News has a video about how not to deadlift. My back starts hurting just looking at that video. The kid should use his legs more, should not bow his back so much, and should not rely on gravity and momentum to lift the weight. If he does that often, he is going to seriously hurt himself. Since that weight is probably more than he could properly lift in the first place, he should wear a lifting belt to help support his back in the attempt.
Men’s Health has a video on proper barbell deadlift form.
Remember: If you are unsure how to perform a particular exercise, then you should always seek the instruction of a professional. Most gyms have employees that would be more than happy to help show somebody proper form in a particular exercise.
