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July 26, 2006

Easy Home Exercise: Core Ball Overhead Squats

Core Ball Overhead Squats. This exercise uses over 240 muscles. When performed correctly throughout the kinetic chain, it is one of the best exercises for the lower body. By adding the core ball, this exercise becomes a functional exercise, involving the arms and shoulders. The core ball is similar to a medicine ball which is a weighted ball, except it has handles on either side of the ball for functional uses. To perform this exercise correctly,

1. Start with feet shoulder width apart, toes pointing slightly angled out
2. Make sure hips, knees and toes are aligned correctly throughout the range of motion
3. Hands are placed above the head, arms straight, holding on to core ball. Make sure that the chest is up and shoulders are down throughout the range of motion
4. As you lower your center of gravity, the glutes push back (as if you were sitting down), bending at the hips and knees
5. Make sure the knees don’t pass over the toes, and stay on your heels
6. Also make sure that you don’t lean too forward, which can cause strain on the lower back
7. Remember to keep the core tight throughout the range of motion
8. Beginners may want to start out without resistance and progress to this exercises

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July 21, 2006

Easy Home Exercise: Core Ball Push Up

Core Ball Push Up. This in not only a great upper body exercise, but when performed correctly, is a great core exercise. The core ball is similar to a medicine ball or weighted ball, except it has handles on either side of the ball for functional uses. This exercise involves, the chest, back, triceps, shoulders, and core muscles with stability. To perform this exercise correctly,

1. Holding on to the handles of the core ball, making sure the core ball is right underneath the chest muscles, and not your head
2. Body straight during movement
3. Lower the body to where elbows are in 90 degree angle, inhaling on the way down, exhaling on the way up
4. Make sure to keep the core muscles, glutes, legs as tight as possible, return to starting position
5. Make sure you do not lock out the elbows

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July 18, 2006

Easy Home Exercise: Sports Cord Squat

Sports Cord Squat. This exercise uses over 240 muscles and is the best exercise to tone the lower body. Primary muscles include the glutes, quadriceps, and hamstrings. Secondary muscles include the calves, lower back, hip abductors, hip adductors, and the core muscles. To perform this exercise correctly,

1. Start with feet shoulder width apart, toes pointing slightly angled out
2. Make sure hips, knees and toes are aligned correctly throughout the range of motion, with the cord underneath the middle of the feet
3. Hands are placed on the shoulders, holding on to the cord. Make sure that the chest is up and shoulders are back throughout the range of motion
4. As you lower your center of gravity, the glutes push back as if you were sitting down, bending at the hips and knees
5. Make sure the knees do not pass over the toes, and stay on your heels
6. Also make sure that you don’t lean too forward, which can cause strain on the lower back
7. Remember to keep the core tight throughout the range of motion
8. Beginners should start without any resistance and progress slowly

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July 11, 2006

Easy Home Exercise: Sports Cord Standing Shoulder Press

Easy Home Exercise: Sports Cord Standing Shoulder Press. This exercise is great to tone the shoulders and arms. It is a great way to strengthen the upper body and any overhead lifting. To perform this exercise correctly:

1. In an upright position, start with feet shoulder width apart, with the cord underneath the feet make sure the cord is under the middle of the foot.
2. Elbows are bent at 90 degrees, with the back of the arm parallel to the floor
3. Begin the movement by pressing up to the ceiling, straightening out arms, but not locking the elbows.
4. Hold for a second and then lower elbows to starting position and repeat
5. Make sure the back is not arched during movement, and stomach stays tight throughout the range of motion
6. Also make sure you do not shrug the shoulders when you press. Shoulders stay down throughout the entire exercise.

This exercise brought to you by the Dallas Personal trainers from Fitness Trainers To Go

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July 6, 2006

Easy Home Exercise: Sports Cord Standing Row

Easy Home Exercise: Sports Cord Standing Row. This exercise is great to strengthen the back and arms. The pulling motion will also benefit your everyday functional lifestyle. The primary muscles involved are the mid-traps, latissimus dorsi, and rhomboids. The secondary muscles are the posterior deltoids, and biceps and core. To perform this exercise correctly,

1. In an upright position, with the cord in front of you, start with feet shoulder width apart with the cord attached around a pole or to a door
2. Start with the arms straight, parallel to the floor
3. Begin motion by squeezing shoulder blades together and following with arms pulling back, elbows in to your sides and hold
4. Make sure to keep the chest out and shoulders down and back throughout the range of motion
5. Keeping the shoulder blades together, extend the arms back to the starting position
6. When rowing back, make sure you don’t shrug your shoulders and arms are positioned just below chest

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Posted by Dallas Personal Trainer at 10:28 AM | TrackBack