Fitness: Page 32

Learn how to exercise by doing the cable trunk rotation from high to low. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesSecondary Muscle Group: chest, lats, pec minor, shoulders, traps - lowerBase Movement: trunk rotationEquipment: cable, ropeTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: baseball, basketball, boxing, field hockey, football, golf, ice hockey, ski alpine, tennis, volleyball, wrestlingPosition: standingMovement Variation: bilateral, unilateralPlane...

Learn how to exercise by doing the canoe twist. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesSecondary Muscle Group: biceps, lats, levator scapulae, serratus anterior, shoulders, traps - lower, traps - upper, tricepsBase Movement: trunk rotationEquipment: bench, body barTraining Type: weight trainingLevel of Difficulty: 5Position: seatedMovement Variation: unilateralPlane of Motion: frontal, sagittal, transverseJoint Action: elbow extension, elbow flexion, shoulder abduction, shoulder...

Learn how to exercise by doing the double crunch on bosu with your arms at your side. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesSecondary Muscle Group: hip flexorsBase Movement: crunch, leg raiseEquipment: bosu flat downTraining Type: balance and stability, weight trainingLevel of Difficulty: 5Sport Specific: wrestlingPosition: face up, feet upMovement Variation: bilateralPlane of Motion: sagittalJoint Action: hip flexion, spine flexion

The bow and arrow pull is a simple exercise that is great for working the back muscles. This exercise also targets other muscles such as the triceps, biceps, and shoulders. The bow and arrow pull can be performed seated or standing.

The supine pull-up is generally performed on a Smith machine. This exercise is a modified version of the classic pull-up. It is sometimes referred to as an inverted pull-up. The first step in this exercise is to adjust the bar height. The bar height should be approximately 4 feet high. You can adjust the bar height as needed. Next, ensure your handgrip is slightly wider than shoulder width apart. For this exercise, use an overhand grip. With your arms fully extended, pull yourself (neck/chest...

The cable pullover is a great way to work the upper back muscles. This exercise also works just about all the muscles of the upper body to some degree. The largest muscle in the back is scientifically known as the latissimus dorsi. You might see it referred to as the "lats" or "wings." The lats are used any time you pull something. For example, when you open a fridge or a car door, you are primarily using your lat muscles.

This exercise is a convenient alternative to the traditional barbell row. The main target is the upper back, or scientifically, the latissimus dorsi. The "lat" muscles function to pull things. So whenever you open a door, your lat muscles are allowing the movement to take place.

Learn how to exercise by doing the isometric V-sit. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesSecondary Muscle Group: hip flexorsTraining Type: balance and stability, isometricLevel of Difficulty: 5Sport Specific: baseball, basketball, boxing, cycling, field hockey, football, golf, ice hockey, rowing, rugby, ski alpine, ski nordic, soccer, speed skating, swim breast stroke, swim butterfly, swim freestyle, tennis, volleyball, wrestlingPosition: face up, feet upMovement Variation:...

The contralateral superman exercise is ideal for working the lower back (erector spinae muscle). This exercise also works the hamstrings, butt, and shoulders. Some experts maintain that traditional supermans overload the spine in a potentially unsafe manner. Thus, contralateral supermans are usually the recommended alternative. With this technique, there is a reduced load on the lumbar spine. The following are instructions for contralateral supermans:

Learn how to exercise by doing the kayak twist. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesSecondary Muscle Group: biceps, lats, levator scapulae, serratus anterior, shoulders, traps - lower, traps - upper, tricepsBase Movement: trunk rotationEquipment: bench, body barTraining Type: weight trainingLevel of Difficulty: 5Position: seatedMovement Variation: alternatingPlane of Motion: frontal, sagittal, transverseJoint Action: elbow extension, elbow flexion, shoulder abduction,...

Learn how to exercise by doing leg raises with flutter kicks on the bosu. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesSecondary Muscle Group: hip flexorsBase Movement: leg raiseEquipment: bosu flat downTraining Type: balance and stability, weight trainingLevel of Difficulty: 6Sport Specific: wrestlingPosition: face upMovement Variation: reciprocalPlane of Motion: sagittalJoint Action: hip flexion

Learn how to exercise by lying on your back and moving your legs side to side. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesSecondary Muscle Group: hip flexorsTraining Type: weight trainingLevel of Difficulty: 3Sport Specific: baseball, boxing, field hockey, football, golf, ice hockey, rugby, ski alpine, tennis, volleyball, wrestlingPosition: face up, flatMovement Variation: bilateralPlane of Motion: transverseJoint Action: spine rotation

Learn how to exercise by doing the reciprocal Roman chair bent knee leg raise. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesSecondary Muscle Group: hip flexorsBase Movement: leg raiseEquipment: roman chairTraining Type: weight trainingLevel of Difficulty: 5Sport Specific: cycling, wrestlingPosition: bent knee, hangingMovement Variation: reciprocalPlane of Motion: sagittalJoint Action: hip flexion

Learn how to exercise by doing the Roman chair straight leg raise. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesSecondary Muscle Group: hip flexorsBase Movement: leg raiseEquipment: roman chairTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: wrestlingPosition: hanging, straight legMovement Variation: bilateralPlane of Motion: sagittalJoint Action: hip flexion, spine flexion

Learn how to exercise by doing the self medicine ball throw on the bosu. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesSecondary Muscle Group: chest, hip flexors, pec minor, serratus anteriorBase Movement: crunch, throwEquipment: bosu flat down, medicine ballTraining Type: balance and stability, weight trainingLevel of Difficulty: 7Sport Specific: boxing, football, tennis, volleyball, wrestlingPosition: face up, feet upMovement Variation: alternatingPlane of Motion: transverseJoint...

This exercise is one of the oldest exercises for stimulating the hip flexors and abdominals. However, individuals with low back pain should avoid performing this exercise; abdominal crunches might be a safer alternative.

The towel crunch is similar to the traditional abdominal crunch. The purpose of the towel is to stabilize the head and provide comfort. It also takes away the tendency to want to pull the chin forward into the chest, which compromises the cervical spine.

Learn how to exercise by doing the sit up and rotation with a medicine ball throw. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesSecondary Muscle Group: chest, hip flexors, lats, pec minor, serratus anterior, traps - lower, tricepsBase Movement: sit up, throw, trunk rotationEquipment: medicine ballTraining Type: plyometrics and powerLevel of Difficulty: 6Sport Specific: football, wrestlingPosition: face upMovement Variation: bilateral, unilateralPlane of Motion: sagittal,...

If you're looking for an easy oblique exercise, try the side crunch. The oblique muscles are used to assist with rotation of the torso, as well as basic abdominal contractions. It is important to note that even though the side crunch is an oblique exercise, the entire abdominal region is being worked.

Start by lying on your side on the floor or mat with the legs extended. The elbow should be directly underneath the shoulder to support the body. As you contract your abdominals, use your torso to lift yourself off of the mat while your elbow and feet are touching the ground. Hold this for 10 to 15 seconds making sure that the spine and neck are in a neutral position. Repeat on the opposite side.