INSPO Fitness Journal July 2017

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TOP FIVE EXERCISES TO MASTER DON’T BY KRISTINA DRILLER If you’re new to strength training or working out, you may have wondered if you’re performing your exercises correctly. DO It’s definitely recommended to have an exercise professional demonstrate exercises, then carefully watch your technique and provide you with feedback on what to correct and adjust. Once you know how to perform an exercise correctly with proper technique, it’ll allow you to strengthen the muscle/s you want to focus on and not the muscles you don’t, to be capable of progressing faster and prevent injury to joints and ligaments. The following are my top five exercises to master and get down pat. DON’T LAT PULLDOWNS Commonly performed seated, but can also be performed standing or kneeling. This exercise should be performed with the sternum/chest lifted, a straight back with a small curve in the lower back and the abdominals engaged. Keep your feet flat on the floor, depending on the weight being lifted you may choose to use the knee pad to avoid your body being lifted by the resistance attached to the bar. DO Place your hands wider than shoulder-width apart on the bar, pull the bar - leading with your elbows - toward your collarbone and try to touch it with the bar. Common errors to watch out for are over-arching the lower back (not engaging the core by doing this), rounding and hunching the shoulders and pulling the bar toward the chest/upper abdominal or into the lap. Pulling the bar in a direction lower than your collarbone places pressure on the anterior shoulder joint, which is not ideal for the longevity of your shoulders. Variations to try with the lat pulldown include hands narrow/medium and wide grip on the bar with the hands grasping the bar facing up and down. SIT-UPS These are commonly performed and in years gone by have been thought to be a pillar of most exercise programmes. Sit-ups however, can contribute to lower back pain and the main reason for this is that the abdominals work through the first phase of the movement and the last phase is completed predominantly by the hip flexors. If sit-ups are overdone, the hip flexors will shorten and can contribute to an increased pelvic anterior tilt. In addition, if sit-ups are performed in high volumes the abdominals will fatigue at a point and the lower back muscles will work to try and complete the movement. An alternative exercise would be doing half the movement and performing a crunch, keep the neck still throughout and place the hands across the chest. If you place your hands behind your head, simply touch the outside of your ear instead to avoid pulling on the head and straining your neck. BENT OVER ROWS These can be performed in a number of ways, however in this instance we will discuss using a bench. This exercise should be performed with one hand leaning on a bench, keeping the back straight with a small curve in the lower back and knees slightly bent. DON’T DO DO 18 INSPO – FITNESS JOURNAL JULY 2017
DON’T DO Engage the shoulder and chest muscles of the arm on the bench to ensure the shoulder isn’t collapsed. Keep the head and neck in line with the spine and keep both shoulders level. Pull the elbow to the sky and slightly toward the spine, pulling with the back and shoulder muscles. The common error seen is when the hand ends up near the shoulder and the elbow is too far away from the trunk. This results in the bicep doing most of the work rather than the back muscles. To avoid this happening keep your hand below your elbow as you lift and drive with your back muscles, keeping your elbow close to your trunk. BICEP CURLS These are performed by tucking the elbows into your sides and anchoring them in place before bending the elbows and squeezing the biceps until your hands come up to the shoulder. Perform each repetition without momentum. Watch out for the elbow creeping forward during each repetition, this results in the anterior deltoid assisting the weight to move rather than isolating the biceps. THE SQUAT Finishing off the top five exercises to get right is the squat. Squats are a brilliant exercise, they can be performed anywhere with as little or as much equipment as you want. Once mastered you can build lower body and core strength by doing back squats or incorporate balance by performing on a bosu while also performing a shoulder press, there are so many variations to choose from. I will list the basics here, but if you have any questions ask your fitness professional or exercise physiologist to check your technique. Begin by sitting on a bench, place your feet firmly on the floor, shoulder-width apart and keep your knees pointing over your second toe. Keep your big toe firmly on the floor as it’s important for your balance and power, then place the majority of your weight into your heels as you lean your trunk forward shifting your body weight into your feet from the bench and move to a standing position, ensure you straighten the knees and hips at the top. Engage your abdominal muscles throughout the movement. As you lower back to the seat keep your trunk upright and bend at the knees as you lower to the bench again, make sure you don’t flop back onto the seat, but control your descent and slowly sit back down. Things to avoid include lifting the heels and toes off the floor, over arching the lower back and rounding out the upper back. DON’T DO Serving Waikato for 30 Years! For all your racket needs – Werder Rackets is NO.1 in town. Same day restringing. Three great locations • St Peters Tennis Club • Hamilton Squash and Tennis • And NOW at Eastlink Hub - Perry Indoor Arena. MRI ULTRASOUND X-RAY CT BONE DENSITY Pacific Radiology specialise in sports injury imaging and diagnosis. We accept any referral forms and provide a walk in service for all x-ray examinations and urgent diagnostic imaging . The biggest range of rackets, specialist shoes and all the accessory items. In store OR online www.werderrackets.co.nz If we don’t stock it - it’s not worth stocking! School - club - competition players ALL covered. Call Pacific Radiology for an appointment today or visit pacificradiology.com Pembroke Von Tempsky Avalon Cambridge 35 Pembroke Street, Hamilton Lake 21 Von Tempsky Street, Hamilton East 6 Avalon Drive, Hamilton West 14 Dick Street, Cambridge Phone: 07 834 0000 Email: hamilton@pacificradiology.com INSPO – FITNESS JOURNAL JULY 2017 19
Page 1 and 2: Waikato Edition JULY 2017 Fitness J
Page 3 and 4: CONTENTS JULY 2017 On the cover 8 C
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INSPO Fitness Journal July 2017

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