What is a mountain climber?
Mountain climbers are a cardiovascular exercise that can be performed just about anywhere. No equipment is needed to perform a mountain climber and they can be a higher intensity exercise or modified to be lower intensity. Mountain climbers are a multi-muscle group/larger muscle group exercise that when performed can elevate the heart rate but also strengthen various muscle groups.
How to perform mountain climbers
Workout suggestions for using the mountain climber
Caution when performing the mountain climbers
What is the plank?
The plank is an isometric core strengthening exercise.
What muscles are used in the plank?
The better question would be what muscles aren’t used while performing the plank. There is a long list of core stabilizing muscles and primary movers that make the plank possible to hold and depending on your current fitness level also determines how long you can hold the position. The primary muscles involved in the plank are: erector spinae, rectus abdominis, and transverse abdominis. The secondary muscles include: synergists/segmental stabilizers, trapezius, rhomboids, rotator cuff, all three deltoid muscles, pectorals, serratus anterior, gluteus maximus, quadriceps and gastrocnemius.
Why do we plank?
The plank is a core stabilization exercise and we plank simply because of the number of muscle groups that are targeted with one exercise. Also there is no equipment needed, just you and the floor
How to perform the plank
Plank variations include
The plank can be performed on the forearms, with extended arms as in the top of a push-up, lifting one arm or leg at a time or lifting alternate arm and leg,i.e, right arm, left leg, side plank or a modification can be made by simply dropping to the needs.
*Do not perform any exercise if you are experiencing dizziness, nausea, light-headedness, or are not experienced with the exercise. Please contact your Cenegenics® Doctor or exercise professional to assist you with proper execution.
What is a squat?
According to Strength Training Anatomy 3rd Edition, the squat is the number one bodybuilding exercise not only using nearly the entire muscular system but also the cardiovascular system as well.
What muscles are used in the squat?
The primary muscle used during the squat is the Gluteus Maximus. The secondary muscles involved in this movement are the Gluteus Medius, Rectus Femoris, Vastus Lateralis, Vastus Medialis, and Adductor Magnus.
Why do we squat?
Performing a squat is the single best way to develop the shape of the buttocks as well as strengthen the muscles of the entire leg.
How to perform the squat
Whether using a barbell, dumbbells, medicine ball or body weight follow these guidelines
Squat variations include
Whatever variation you choose it is recommended to seek out the help of an exercise professional before you begin an intense squatting program.
*Do not perform any exercise if you are experiencing dizziness, nausea, light-headedness, or are not experienced with the exercise. Please contact your Cenegenics® Doctor or exercise professional to assist you with proper execution.
What is a push up?
An easy exercise that can be performed anywhere. The push-up is an exercise that requires no equipment (unless you want to make it harder) and can be modified in a variety of ways to make it easier or harder depending on your level of fitness.
What muscles are used in push ups?
The primary muscle used during the push-up is the Pectoralis Major – sternal. The secondary muscles involved in this movement are the Pectoralis Major – clavicular, Anterior Deltoids and Tricep Brachii. There are also stabilizer muscle involvement from the Rectus Abdominis, Obliques, and Quadriceps.
Why do we do push ups?
Performing a push-up is a total body exercise that can be performed just about anywhere, with minimal space and no equipment. Upper body and lower body strength are required but more importantly the involvement of the stabilizer muscles makes this also a functional core strengthening exercise.
How to perform push ups:
Push Up variations include
The push-up can be modified by performing on bent knees, elevating the arms to a table or even using a horizontal bar, or simply perform wall push-ups until you are strong enough to lower your body closer to the floor. To increase the intensity of the push-up and improve core strength, try elevating the feet off the floor or incorporate the use of a stability ball by placing feet on the ball and perform the push-up. There are many versions of the push-up however; whichever variation you choose it is recommended to seek out the help of an exercise professional before you begin any exercise program. For more information on how to perform a push-up or change the intensity of the push-up visit ExRx.Net
*Do not perform any exercise if you are experiencing dizziness, nausea, lightheadedness, or are not experienced with the exercise. Please contact your Cenegenics® Doctor or exercise professional to assist you with proper execution.
Why should we perform the shoulder external rotation?
The rotator cuff is a group of four muscles and tendons that come together at the top of the humerus and the upper arm above the elbow. Together these muscles and tendons form a cuff that not only holds your arm in place but allows it to move in multiple directions. So although the shoulder joint is one of the most mobile of joints it is also one of the weakest making this area a prime target for injury. Over time too much stress such as increasing loads too soon in a resistance training program or over training can cause tears and swelling in the tendons. These “tears” often happen to athletes such as tennis players and baseball players but also happen to weekend warriors and recreational fitness enthusiast. Without a balanced training program that includes exercises for the external rotator muscles an injury may occur.
What muscles are used when performing the external rotation?
The primary muscle used in external rotation of the shoulder is the Infraspinatus but the Teres Minor and Posterior Deltoid are also involved. In addition the Rhomboids, lower Trapezius and Wrist Extensors also act as stabilizers in the movement.
How to perform the side lying external rotation
External rotation variations include
*Do not perform any exercise if you are experiencing dizziness, nausea, light-headedness, pain or are not experienced with the exercise. Please contact your Cenegenics® Doctor or exercise professional to assist you with proper execution.
What is a dead lift?
A pulling exercise using a barbell, dumbbells or kettlebells that is used to create overall leg and lower back strength.
What muscles are used in dead lift?
The deadlift targets your Gluteus, Hamstrings, Spinal Erectors, Abdominals, Trapezius, Upper Latissimus Dorsi and Quadriceps
Why do we do dead lift?
Performing a deadlift exercise is extremely challenging and requires a lot of physical and mental energy. A deadlift is often viewed as a bodybuilder exercise and often over looked by your novice or recreational fitness enthusiast. However by learning proper technique all fitness levels can benefits from this exercise.
How to perform dead lift
Tips to a good dead lift
*Do not perform any exercise if you are experiencing dizziness, nausea, lightheadedness, or are not experienced with the exercise. Please contact your Cenegenics® Doctor or exercise professional to assist you with proper execution.
What is a kettle bell swing?
A multi-joint functional exercise using a kettlebell that not only improves cardiovascular and musculoskeletal fitness but incorporates strength while improving power and explosiveness.
What muscles are used when performing a kettle bell sing?
As mentioned above the Kettlebell Swing is a multi-joint exercise. Muscles of the hip, Gluteus, Hamstrings, Latissimus dorsi, Abdominals, shoulders, Pectorals and grip are all involved in the action.
Why Should we do a kettle bell swing?
Not only is the Kettlebell swing a multi-joint/multi-muscle group exercise but it is also a functional exercise. Meaning the movements involved in swinging the kettlebell are movements involved in everyday life. Squatting down, picking up, and lifting over the head are all activities done in daily life. Mimicking life outside the gym while in the gym only results in better quality of life. In addition performing the kettlebell swing is cardiovascular, strength, power and explosive training all in one exercise.
How to perform a kettle bell swing
Before performing the kettle bell swing
*Do not perform any exercise if you are experiencing dizziness, nausea, lightheadedness, or are not experienced with the exercise. Please contact your Cenegenics® Doctor or exercise professional to assist you with proper execution.
Why should we perform the pistol squat?
The pistol squat is a unilateral exercise that addresses the skills of balance, flexibility and coordination. Performing the pistol squat allows for strengthening of smaller stabilizer muscles such as the Adductor Magnus, Gluteus Medius, Quadrates Lumborum and the External Hip Rotators. Pistol squats are good for runners who need to improve quadriceps strength but also develop balance. Performing the pistol squat allows for individual leg training and can indicate if imbalances in strength, flexibility and balance occur between the legs. Pistol squats will help improve your front and back squat as well.
How to perform the pistol squat
Modifications of the pistol squat
Performing the pistol squat is very difficult. Upon first try, choose a modification to prevent injury.
Try performing a self-assisted single leg squat
Self-assisted single leg squat (bar)
Single leg split squat
Do not try this if
*Do not perform any exercise if you are experiencing dizziness, nausea, lightheadedness, or are not experienced with the exercise. Please contact your Cenegenics® Doctor or exercise professional to assist you with proper execution.
What is a Suspension Trainer?
The suspension trainer was developed by a Navy Seal. The suspension trainer uses body weight exercises to develop strength, balance, flexibility and core stability. By using the suspension trainer you determine how difficult you want the exercise to be by simply modifying your body position to increase or decrease resistance.
What muscles are targeted in the suspension trainer back row?
The muscles in the arms, back and abdominal muscles are utilized when performing the suspension trainer back row.
Why should we perform the suspension trainer back row?
Performing the suspension trainer back row is important for improving upper body and core strength. The suspension trainer back row is a functional exercise that simulates a pulling motion often used in everyday life. The suspension trainer back row incorporates core strength and stability necessary for maintaining good posture along with a strong back. Weakened back muscles often result in back pain by some individuals
How to perform a suspension trainer back row
*Do not perform any exercise if you are experiencing dizziness, nausea, lightheadedness, or are not experienced with the exercise. Please contact your Cenegenics® Doctor or exercise professional to assist you with proper execution.
Why should we perform a standing single leg hamstring stretch?
The hamstrings are made up of a group of three muscles in the back of the upper leg; the Semitendinosus, Biceps femoris and Semimembranosus. With inactivity this muscle group becomes weak and often lacks tone. In sports such as sprinting, soccer, and racket sports the hamstrings often tear. Strengthening and stretching of this often tight muscle group is very important to overall health of the lower body and muscles of the core.
How to perform a standing single leg hamstring stretch
Variations include
Caution when stretching
*Do not perform any exercise if you are experiencing dizziness, nausea, lightheadedness, or are not experienced with the exercise. Please contact your Cenegenics® Doctor or exercise professional to assist you with proper execution.
Why perform a side plank?
The Side Plank is an isometric exercise that targets the muscle group of the right and left Obliques; however a multitude of stabilizing muscles plays a role in this very simple exercise.
How to perform the side plank
Variations include
Caution while performing the side plank
*Do not perform any exercise if you are experiencing dizziness, nausea, lightheadedness, or are not experienced with the exercise. Please contact your Cenegenics® Doctor or exercise professional to assist you with proper execution.
Why perform the pull-up?
The Pull-up is another great exercise that targets the Latissimus Doris muscle; however a multitude of stabilizing muscles plays a role in this very intense exercise.
How to perform a pull-up
Variations include
Caution while performing the pull-up
*Do not perform any exercise if you are experiencing dizziness, nausea, lightheadedness, or are not experienced with the exercise. Please contact your Cenegenics® Doctor or exercise professional to assist you with proper execution.
“Your life does not get better by chance, it gets better by change”
– Jim Rohn
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