Gym Exercises

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Gym Fitness Exercises

12 12, 2014

Low Row – Hammer Strength

By |2018-09-11T09:49:25+00:00December 12th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Low Row – Hammer Strength

Machine:   Hammer Strength Iso-Lateral Low Row To begin, select the appropriate seat height and weight.   Take hold of the handles and sit on the seat with your chest up against the chest pad (Figure 1). Slowly contract the back muscles, pulling the handles towards the chest (Figure 2).   Ensure you maintain good spinal posture with feet [...]

11 12, 2014

Seated Row – Cables

By |2018-09-11T09:50:04+00:00December 11th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Seated Row – Cables

Machine:   Life Fitness Low Row To begin, place both feet on the steps and grab the handles.   Extend the knees and set your back – this is the starting position (Figure 1). Flex the elbows as the back muscles contract.   The elbows move posteriorly until the hand handles touch the anterior surface of the trunk (Figure [...]

10 12, 2014

Lat Back Pulldown – Hammer Strength

By |2018-09-11T09:50:49+00:00December 10th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Lat Back Pulldown – Hammer Strength

Machine:   Hammer Strength Iso-Lateral Chest/Back To begin, select the appropriate seat height and weight.   Take hold of the handles, sit on the seat with your chest up against the chest pad and slide the knees underneath the knee pads, ensuring you are locked in (Figure 1). Slowly contract the back muscles to lower the handles towards [...]

9 12, 2014

Hip Adduction – Pin Loaded

By |2018-09-11T09:52:10+00:00December 9th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Hip Adduction – Pin Loaded

Machine:   Life Fitness Hip Adduction Similar to the hip abduction machine, sit down in the machine, however, place the knees outside the pads.   In this exercise, the starting position is with the legs apart. It is recommended you hold onto the handles (Figure 1) - sit upright and brace through the core. Squeeze and drive the [...]

8 12, 2014

Back Extension – Pin Loaded

By |2018-09-11T09:52:42+00:00December 8th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Back Extension – Pin Loaded

Machine:   Life Fitness Back Extension To begin, place both feet on the designated platforms with the back leaning against the two pads.   It is recommended you hold onto the handles (Figure 1).   Sit upright and brace. Slowly and with control, push back against the back pad.   The body should roughly extend into a straight line (Figure [...]

7 12, 2014

Back Extension

By |2018-09-11T09:53:15+00:00December 7th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Back Extension

To begin, face down on the machine with thighs against the pads.   Place the feet on the platform with the ankles underneath the pads.   This will lock the feet.   Cross the arms in front of the chest.   The body should be straight from head to toe (Figure 1). From here, flex the hip, allowing the head [...]

6 12, 2014

Pec Fly – Pin Loaded

By |2018-09-11T09:54:22+00:00December 6th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Pec Fly – Pin Loaded

Machine:   Life Fitness Pectoral Fly/Rear Deltoid To begin, sit on the machine facing outwards with feet flat on the floor.   Grab hold of the handles – they should be in line with the middle of the chest.   Brace the core and contract the chest (Figure 1). From here, squeeze the chest and bring the arms forward [...]

5 12, 2014

Rear Delt – Pin Loaded

By |2018-09-11T09:54:56+00:00December 5th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Rear Delt – Pin Loaded

Machine:   Life Fitness Pectoral Fly/Rear Deltoid To begin, sit on the machine with the chest up against the pad and with feet flat on the floor. Grab hold of the handles – they should be in line with the middle of the chest (same as the pectoral fly’s).   Brace the core and contract the back (Figure [...]

4 12, 2014

Hip Abduction – Pin Loaded

By |2018-09-11T09:55:32+00:00December 4th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Hip Abduction – Pin Loaded

Machine:   Life Fitness Hip Abduction To begin, sit down in the machine and place the knees inside the pads.   It is recommended you hold onto the handles (Figure 1).   Sit upright and brace through the core. Drive the knees out until you reach your desired distance (Figure 2).   With control, retract the knees slowly, returning to [...]

3 12, 2014

Upright Rows

By |2018-09-11T09:53:50+00:00December 3rd, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Upright Rows

To begin, take an even grip on the bar with the arms fully extended.   Place feet roughly shoulder width apart with toes pointing forward (Figure 1). Flex the elbows, bringing the bar up to the clavicle (Figure 2).   Elbows should be pointing out to the sides, not upwards.   Pause, and then allow the bar to return [...]

2 12, 2014

Knee Raises

By |2018-09-11T09:56:08+00:00December 2nd, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Knee Raises

Hold onto the handles above the head and let the feet hang.   Ensure you have a firm grip as you will be supporting your body weight (Figure 1). Flex the knees and hips, bringing the knees up to the chest (Figure 2).   Once you reach the desired height (in this case in line with the hips), [...]

1 12, 2014

Iso-Lat Wide Pulldown

By |2018-09-11T09:57:19+00:00December 1st, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Iso-Lat Wide Pulldown

Machine:   Hammer Strength Iso-Lateral Wide Pulldown To begin, select the appropriate seat height.   Take hold of the handle, sit on the seat and slide the knees underneath the pads, ensuring you are locked in (Figure 1). Slowly contract the back muscles to lower the handles towards the shoulders.   Lower the handles until the shoulder blades are [...]

30 11, 2014

Seated Tricep Dip Machine

By |2018-09-11T09:58:26+00:00November 30th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Seated Tricep Dip Machine

Machine:   Hammer Strength Seated Dip To begin, place both hands on the handle and place the pads over the thighs to lock yourself in (Figure 1). Once set, push down on the handles until the arms are fully locked out (Figure 2).   Bend the elbows and slowly bring the weight back up.   See more Gym [...]

29 11, 2014

Lying Dumbbell Chest Press

By |2018-09-11T09:59:07+00:00November 29th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Lying Dumbbell Chest Press

This exercise is quite similar to the seated dumbbell press.   To get into the starting position (Figure 1), you will need to lift the weights onto your thighs, ‘kick’ the weight up to your chest and lie back, keeping the weights in contact with the body.   Feet are to remain flat on the floor for the [...]

28 11, 2014

Plank/Hover

By |2018-09-11T09:59:40+00:00November 28th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Plank/Hover

To begin, lie on the ground.   Create a straight line from head to toe by placing the elbows underneath the chest/body.   Depending on preference, you can hold your hands together (Figure 1).   Hold this position for the required amount of time. See more Gym Exercises HERE See more Strength Exercises HERE  See more on our Fitness [...]

27 11, 2014

Bosu Leg Raises

By |2018-09-11T10:00:20+00:00November 27th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Bosu Leg Raises

Leg Position:   Straight (Figure 2) or bent (Figure 3) To begin, the bosu is placed in the lumbar curve of your back with elbows resting on the elbow pads.   Grip onto the handles and allow the feet to hang (Figure 1).   This is the starting position for both straight and bent bosu leg raises. STRAIGHT Brace [...]

26 11, 2014

Lateral Curl w/ Side Balance

By |2018-09-11T10:01:03+00:00November 26th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Lateral Curl w/ Side Balance

Place the bosu in the curve between hips and shoulders/armpit.   Place feet on their sides so you get into the position of a side plank.   Place hands behind the head (Figure 1). From here, crunch the upper torso up, keeping the feet and hips in a straight line (Figure 2).   Hands remain behind the head. See [...]

25 11, 2014

Bosu Push Ups

By |2018-09-11T10:01:40+00:00November 25th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Bosu Push Ups

Start Position:   On the toes (Figure 1) or on the knees (Figure 2) To begin, place the bosu facing down.   Place both hands on the edges for the best grip (Figure 1/2). Flex the elbows to lower the chest to the bosu.   Depending on the client capabilities will determine how long they should go.   Once you [...]

24 11, 2014

Banded Push Up

By |2018-09-11T10:02:15+00:00November 24th, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Banded Push Up

Note: the thickness of the band will determine on the resistance (i.e. the thicker the band, the harder this exercise will be). To begin, choose a band, place behind the back and place underneath the hands (Figure 1). Flex the elbows to lower the chest to the ground.   The standard for this movement is chest to ground.   [...]

23 11, 2014

Horizontal Bench Press Machine

By |2018-09-11T10:02:50+00:00November 23rd, 2014|Categories: Gym Exercises|Tags: , , , , , , , , |Comments Off on Horizontal Bench Press Machine

Machine:   Hammer Strength Iso-Lateral Horizontal Bench Press To begin, lie down on your back with the handles roughly in line with the middle of your chest.   Ensure you have an even grip (Figure 1). Extend the elbows to press the handles overhead; ensuring elbows are locked out (Figure 2).   Flex the elbows to bring the handles [...]

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