Monday, December 26, 2011

Exercise of the Week - Squats


To begin this exercise place the bar on your Traps, slightly, below the neck.
Grasp the bar using both the arms at each side and lift the loaded bar of the rack. This is done by using your legs and straightening your torso. 
Step behind and position your leg using a shoulder width stance. You have to maintain a neutral spine and your head will be up at all times.
Initiate the moment by sitting back with your hips and maintaining an upright torso. Continue down below parallel.  Begin to raise the bar by pushing the floor with the heel and extend the hips to return back to the starting position.



Frank Mapranny, 
Fitness Head, 
YFC

Sunday, December 18, 2011

Exercise of the week – Stiff legged deadlift


Maintain an upright position and hold your barbells in your hands.

Keeping your knees soft, you push your hips behind and lower the barbell over the top of your foot.  See to that you maintaining a neutral spine throughout the movement. The range of movement will depend on your flexibility.

You get back to an upright posture by getting your hip forward.

Repeat for the recommended amount of repetition. 



Frank Mapranny, 
Fitness Head, 
YFC

Sunday, December 11, 2011

Exercise of the week - Barbell Rows


Maintain an upright posture and hold a barbell with a supinated grip. Keeping your knees soft you bring your torso forward, by bending at the waist. See to that you maintain a neutral spine and your torso forms a ninety degree, parallel to the floor. You are maintaining your neck in line with your spine.
In this position the barbell will be hanging in line with your shoulder.
While maintaining a stable torso, you lift the barbell towards you. Your elbows are close to the body at the end of the movement you squeeze your back muscles and hold for a second.
Release the weight in a controlled manner. 



Frank Mapranny, 
Fitness Head, 
YFC

Sunday, December 4, 2011

Exercise of the week - Hip Thrust


Position yourself on the ground next to a bench that is placed behind you. Your shoulder blades are placed on top of the bench. You can have a loaded barbell over your legs. If you use a loaded bar you can place pads on the bar to reduce the discomfort.

Your shoulder blades are placed on top of the bench.

Initiate the movement by driving through your heels, extending your hips towards the ceiling. Your weight is supported by your shoulder blades and your feet. Extension of the hips stops when you attain a neutral spine and then you drop back to the starting position.

See to that you maintain control throughout the movement. This movement focuses your glutes and is a supplement based exercise to improve your posterior chain function.

If you use a barbell see to that you roll the bar directly above your hips.



Frank Mapranny, 
Fitness Head, 
YFC