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August 31, 2006

Easy Home Exercises: Chair Dips

Chair Dips . This exercise targets the muscles in the back of the arm, or the triceps.
To perform this exercise correctly,

1. Start by putting the back of a chair against a wall
2. Place hands firmly on the edge of the seat, so that knuckles are pointing forward
3. Place the legs out in front, in a 90 degree position, making sure that your feet are pointing forward, toes up
4. Make sure the shoulders stay down and back, and the elbows stay close to your side
5. Slowly bend elbows into a 90 degree angle, pause, and return to starting position, putting the pressure on the heel of the hands
6. If at any time there is any discomfort in the shoulders, reposition and repeat the exercise. If the pain continues, stop the exercise.

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

Posted by Dallas Personal Trainer at 11:15 AM | TrackBack

August 29, 2006

Easy Home Exercises: Sports Cord Reverse Chop

Sports Cord Reverse Chop. This exercise works great on the entire body. Its main focus is the trunk and shoulders, and provides rotation, which is necessary for your everyday lifestyle. To perform this exercise correctly,

1. Start by attaching the cord to a door or pole, or have someone hold the cord
2. Make sure the cord is positioned as close to the ground as possible
3. In a slight squat position, hold on to the cord handle with both hands out in front and arms straight
4. Make sure that knees are slightly bent, hips back, so that the knees are not over the toes
5. Start by pulling the cord diagonal towards the ceiling, and rotating the trunk, while pivoting the opposite foot
6. In other words, if you are pulling the cord and rotating to the left side, the left foot stays stable and the right foot pivots to the left side
7. Make sure the head follows with the arms, while keeping your stomach tight throughout the range of motion
8. Return to starting position and repeat to the opposite side

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

Posted by Dallas Personal Trainer at 10:34 AM | TrackBack

August 24, 2006

Easy Home Exercise: Stability Ball Wall Squats

Stability Ball Wall Squats. This is a great alternative exercise to work the lower body without putting heavy resistance on your spine, hips, and knees. This exercise works all the major muscles in your legs. To perform this exercise correctly,

1. Start by putting the stability ball against the wall
2. Place the ball even with the arch in the lower back, and lean against ball. Make sure that the ball is not on the mid back.
3. Place feet about a foot away from the ball, shoulder width apart
4. Make sure that hips, knees, and toes are aligned
5. Place hands on hips
6. Slowly bend the knees and push the hips back, as if you were sitting down in a chair
7. Make sure to put the pressure on the heels
8. Come down to where the knees are in a 90 degree angle, pause, and return slowly to starting position

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

Posted by Dallas Personal Trainer at 12:30 PM | TrackBack

August 22, 2006

Easy Home Exercise: Stability Ball Knee Tucks

Stability Ball Knee Tucks is a great exercise to strengthen the entire core region. It also involves the upper body. To perform this exercise correctly,

1. Start in a pushup position, with the ball underneath your shins. Remember to keep the body straight and keep the core tight.
2. To begin the motion, bring your knees toward your chest while keeping the ball under your shins. Arms should stay straight. As you bring your knees in, your butt pushes up to the ceiling. Pause and contract the abdominals and return to starting position. Repeat for 12 to 15 reps.
3. Make sure you breathe throughout the entire range of motion
4. You can progress to moving the ball down to your toes and then bringing the knees in to the chest.

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

Posted by Dallas Personal Trainer at 12:58 PM | TrackBack

August 14, 2006

Easy Home Exercise: Core Ball Abdominal Crunch

This exercise is great for strengthening the abdominals. By using the core ball, it adds resistance to your basic crunch. 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. To perform this exercise correctly:

1. Start by laying on the ground, legs bent, and feet flat on the floor, holding the core ball with your arms extended in the air above the chest.
2. Begin the motion by keeping your chin up to the ceiling and lifting your shoulder blades off the floor, contracting the abdominals. Keep your arms straight and the ball directly above the chest, aiming the ball to the ceiling and not toward your knees.
3. If at any time your neck begins to hurt, discontinue with the core ball and put hands behind your neck. Do not tug on your neck. Your hands are there merely for support.

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

Posted by Dallas Personal Trainer at 9:18 AM | TrackBack

August 3, 2006

Easy Home Exercise: Core Ball Russian Twist

Core Ball Russian Twist. This exercise is great to strengthen the abdominals, obliques, and lower back muscles. It plays an important role in helping us maintain good posture, with a functional twist. To perform this exercise correctly,

1. Start out sitting on the floor, knees bent, and feet flat on the floor.
2. Hold the core ball at chest level, elbows out and shoulders down. 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.
3. Make sure the chest is up and back is straight.
4. Begin by rotating to one side and then directly to the other. Do not stop in the center.
5. Make sure that you rotate at the trunk, keeping the ball in front of the chest at all times.
6. Rotate slow and continuously.
7. If at any time the lower back begins to hurt, stop and readjust the position, keeping your chest out.

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

Posted by Dallas Personal Trainer at 9:55 AM | TrackBack

August 1, 2006

Easy Home Exercise: Core Ball Trunk Rotation

Core Ball Trunk Rotation. This exercise is great to strengthen the abdominals, obliques, lower back, and shoulders. It plays a role in strengthening the muscles needed for your everyday lifestyle. To perform this exercise correctly:

1. Hold the core ball straight out in front of you, arms parallel to the floor. The core ball is similar to a medicine ball weighted ball, except it has handles on either side of the ball for functional uses.
2. Start in an upright position, arms out straight in front of the chest, holding the ball in hands. With your arms extended out do not lock elbows holding the ball, rotate the upper body from one side to the other in a slow and continuous motion, keeping the head looking forward throughout the range of motion.
3. Make sure your knees are slightly bent, toes are pointing straight and lower body does not move throughout the range of motion
4. Rotate as far as the upper body allows, but make sure to keep control of the resistance as you return to the starting position
5. This exercise is also a great workout for the shoulders. However make sure you keep the shoulders down throughout the exercise.

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

Posted by Dallas Personal Trainer at 10:50 AM | TrackBack