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Are You Making Smart Exercise Choices?
July 18, 2014
Does It Really Matter?
Too often I see people training at the gym and their workouts make no sense at all. Trust me people, there is a reason to do things in a structured sequence. If you hit the gym in a haphazard way, your results will be haphazard. Is that truly what you want? I think not!
Now, I will list some isolation exercises for each major muscle group, or at least as close to isolation as is possible for that muscle group:
So, basically, if you choose one of each of the compound and isolation exercises per muscle group and do a couple of sets per exercise, you will get a pretty darn good workout. Now, you should be warned that there are several varieties of each of the above exercises. You can do them inclined, flat, or declined. You can use a bar, a dumbbell, a machine, or a cable device. You can use barbells or a Smith machine. To further confuse things, when using a cable machine you can use a plethora of different attachments. For example, you may
want to use a rope, V-bar, single handles, and myriad other gadgets when doing pressdowns, curls, or whatever you’ve decided to do.
EXERCISE OF THE MONTH
I thought I'd take advantage of this opportunity to show the importance of proper form with an isolation exercise. For that reason this month's exercise is the DB Chest Fly. You must keep your arms locked in a slightly bent position rather than bending and unbending at the elbow. This ensures movement of only one joint (shoulder joint) thereby better isolating the chest muscles. If you bend and straighten them, using poor form, your biceps and triceps will be assisting.
Incline DB Fly
Primary Muscle Group Worked: Chest
To see a video of this exercise click here.
Preparation: Lie on your back on an incline bench; hold a dumbbell in each hand above your shoulders with your elbows locked in a slightly bent position as shown. Optional: You may put your feet up on the bench as shown to protect lower back if desired, which is why I called it "modified" in the video.
Execution: Inhale as you move the dumbbells away from each other and lower them towards the floor. Exhale as you slowly return the dumbbells to the starting position. Repeat as required.
TIPS: As you lower the dumbbells keep a slight bend locked into the elbows being sure to keep them flared as if reaching around something big throughout the move (like hugging a tree). Picture making a circle with the arms at the top of the move and opening the circle as you lower the dumbbells, keeping the wrists straight and keeping the elbows flared throughout.
HEREIN LIES THE CHALLENGE: Have I mentioned keeping the elbows flared? Sorry, couldn't resist, but it is majorly important for safety and effectiveness. So Just Do It! Go slow. Do Not Rush This. Pull out around 8-12 reps. Always choose a weight that makes the last two very challenging yet still doable in good form.
THE PONDER POND
Okay, peeps! You know I usually like to make you think, cry, or laugh with these vids, right? This week has been a bit stressful, so I decided to go with laughter. Today whilst perusing FB I watched this video and laughed til I cried. I hope you enjoy it too. Since laughing is good for you, let's just call this part of your fitness regimen for the day. :) Click here to view.
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Thanks so much for subscribing to this newsletter and for reading it and for your support. Our relationship is reciprocal as I live and learn from all that happens in my life, just as you live and learn through yours. We are truly in this together, and I empathize with your challenges as I do my own. I promise to hang in there and learn and grow along with you, and I hope that sharing through my writing maybe helps you a smidge. If it does, that is my payback. It is why I continue to do what I do.
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From my heart to your health,
Linda Burke, CPT
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