Jackie Wright: Resistive tubing, a stability ball and you, parts 2 & 3
Today we will highlight the first three stations in the Muscular Strength Training Circuit Program featuring resistive tubing, a stability ball and your body weight. Check out the circuit basics discussed in the previous column for details. As always, please consult your physician prior to beginning any exercise program.Strength Training Circuit Program Prior to beginning any of the exercises in this circuit, your head, neck and shoulders should be placed into a natural extension of your spine, shoulders rotated back/down, rib cage lifted, navel pulled toward the spine/pelvic floor muscles pulled up engaging the core and the knees relaxed throughout, never locked. Slow two counts in each direction, breathing rhythmically.Wall Squats – stability ball – 55cm ball for those with experience using a ball and 65cm for novices: Works quadriceps/hamstrings/glutes/core• Begin by placing the stability ball against a stable wall and the small of the back pressed into the ball.• Walk the feet out until your knees track over your heels when in the squat position with the legs approximately shoulder distance apart.• The tailbone should point toward the floor with the weight predominately in the heels, engaging the glutes.• Lower the body toward the floor no lower than 90 degrees of flexion at the hip/knee joints.• Then, drive through the heels, pressing the body back into the beginning position legs extended.Seated Rows on Stability Ball – when seated on the stability ball, your hip/knee joint should be flexed no less or greater than 90 degrees. Therefore, your height and lever length will determine the size of the ball: Works the latissimus dorsi/deltoids/biceps/core• Seated on the stability ball with the feet flat on the floor, knees directly over the heels, and torso tall.• Holding a thicker gauge tubing by the handles, slip the tubing under the arches of the shoes, securing the tubing, then wind the tubing around the hands over the handles, until you have created enough resistance so that the tubing is taut throughout the exercise.• Initiate the row from the scapula, drawing the scapula toward the spine. Palms face one another, sliding the underside of the upper arm alongside the torso, always keeping the shoulders away from the ears.• Then, return the arms to a fully extended position without moving the torso, legs/hips or the ball.Stationary Lunges with resistive tubing/overhead press – light-moderate gauge tubingWorks the quadriceps/hamstrings/glutes/core/deltoids• Begin with the legs staggered, front to back in a long stride so that the front knee tracks over the front heel during the down phase of the lunge, back heel remains elevated, shoulders/hips/knees/toes all facing the same direction, and torso remaining tall throughout.•Place the tubing under the arch of the front foot, holding the handles of the tubing in each hand so that the palms face forward, elbows at shoulder height and arms in a 90 degree flexion at the elbow joint.•Perform the downward phase of the lunge with no more than 90 degrees of flexion at the hip/knee joints. *Think down not forward!• As you press the body up extending the legs, press the arms toward the ceiling until the arms are fully extended at the elbow joint and then repeat the sequence. Third in the four-part seriesNow we will highlight the next three stations in the Muscular Strength Training Circuit Program featuring resistive tubing, a stability ball and your body weight. Triceps Kickbacks w/resistive tubing seated on a stability ball – moderate gauge tubing: Works the triceps/core• Begin seated on a stability ball holding the resistive tubing by the handles.• The legs should be positioned with the feet flat on the floor, knees directly over the heels.• Wind the tubing around the hands on the handles, until you have approximately 4-6 inches between the hands.• Create a 90 degree angle at the left elbow joint with the left forearm lying across the abdomen, left elbow directly underneath the left shoulder. This arm will be your “anchor” point.• Bring the right arm back alongside the right side of the torso with the arm pit closed, the wrist in neutral, right elbow pointing to the wall behind you.• Engaging the triceps muscle group, extend the right arm toward the wall behind you, fully extending the right elbow joint, then flex the arm at the elbow joint back to the beginning position. • Keep the tubing taut throughout.Supine Hip Abduction w/resistive tubing – moderate/heavy gauge tubing: Works the hip abductors/core• Begin seated on the floor with the legs flexed slightly at the knee joint and out in front of the body holding the resistive tubing by the handles. • Slip the center of the tubing underneath the arches of both feet.• Take both handles into the right hand with the handles turned horizontally.• Hold the segment of tubing between the feet with the left hand and tuck the right hand with both handles underneath that segment, then pull the handles through so that you are holding both handles in both hands with the remainder of the tubing stretched alongside the tops of the thighs.• Bend the knees and slowly lower your body down toward the floor.•Extend the legs directly over the hips toward the ceiling, keeping the shoulders/elbows on the floor with the tubing in both hands right over your abdomen.• Legs approximately shoulder distance apart/knees relaxed.• Engage the hip abductors, located in the outer, upper hip joint and abduct (i.e. move away from midline) the legs at the hip joint creating resistance with the tubing.• Bring the legs back in to the beginning position keeping the tubing taut throughout.Pushups on the stability ball: Works the pectorals/deltoids/triceps/core• Begin kneeling down in front of the stability ball, and then lie the abdomen on top of the ball.• Hands on the floor in front of the ball, slowly walk out until the thighs are securely placed on top of the ball.• Hands are directly underneath the shoulder joint with the arms more than shoulder distance apart.• Lower the body downward into a pushup position with a 90 degree flexion at the elbow joint, then push back up to fully extended arms without locking or moving the ball excessively.Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She may be reached on her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net, her blog at http://www.skyhidailynews.com and her Facebook page at Never Summer Fitness.
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