Hammer Curls (YouTube Video)

 

https://www.youtube.com/watch?v=mchrqRIxBNI

Alternating Hammer curls, moderate intensity

3 sets of 10 & 25 lb DBs ūüôā

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Dumbbell Shoulder Press (Exercise – how to)

https://www.youtube.com/watch?v=qEwKCR5JCog РVideo Demonstration 

hursday has arrived and I am up early, getting ready for the day to begin. I love how when I wake up it is alright bright and sunny and looks to be a warm day. My only fuss is I wasn’t sure which blog topic I wanted to write about today, I have a list of blog topics that interest me to write about and sometimes the hardest part is choosing which one to start on. I realize yesterday I gave you an exercise post but I find these exercise post are handy for some people and short and to the point, that way if I have plans, I don’t feel rushed writing. I love writing but sometimes I am on a strict timeline, especially when I make prior engagements, but thankfully my tummy is feeling a whole lot better than the last couple of days and that has been helpful in focusing. With all this being said…

Have you gave the dumbbell shoulder press a try? It isn’t a new exercise by any means but it is one I do enjoy implementing in my workouts, who doesn’t have dumbbells handy someplace if not at the gym and if you don’t own dumbbells – normally you can find some lower weights for cheap vs paying a hell of a lot more for some heavier weights (although after a while depending on your fitness level, you will want to invest in high weights possibly). Just like any other exercise I mention on my blog, it is the form and technique that is more important than the load you lift, because you want to make sure you have a grip on how the arms go up and really activate those shoulder muscles. I typically tell people to start with lower weights or have a spotter if pushing higher weights so that they can get the form down and also reduce their chances of injury. This particular exercise can be done standing or sitting, and I don’t mind either way, but many times, I have probably done it standing more so than sitting (variety is key).¬†

How to perform the exercise?

I have a video at the top with the link showing the correct way to do this particular exercise, but for some, I always like to add some written steps in case others would rather read than watch the video.

  1. Hold a dumbbell in each hand, sit on a bench that has back support. Start by placing the dumbbells upright on top of  your thighs
  2. Raise dumbbells to shoulder height one at a time – use your thighs to help propel them into position
  3. Have your wrist rotated so that your palms face forward, This is considered the starting position
  4. Exhale and push the dumbbells upward until they touch at the top 
  5. Pause at the contracted position at the top, slowly lower the weights back down to the starting position while inhaling. 
  6. repeat for the recommended repetitions

What muscles are being worked?

  • Anterior deltoid
  • posterior deltoid
  • lateral deltoid
  • pectoralis major (chest muscle) – help with this movement¬†
  • triceps brachii – help with this movement

I would highly recommend you give this exercise a try if you haven’t and leave me a comment letting me know what you think! Thanks for reading!

 

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Your Fitness Blogger 

Shay-lon xooxo

 

Bentover Dumbbell Reverse Flye (Exercise)

https://www.youtube.com/watch?v=ttvfGg9d76c

Also called “bentover dumbbell raises”, this exercise can be done while seated or standing ¬†or lying in prone position on the bench(I will be speaking on the behalf of the standing version) If you have a difficult time standing and performing the exercise, you may use a bench in which you place your head ¬†against the bench (while it is in the incline position); although I find that uncomfortable myself. I have done the seated and standing and I don’t really have a preference, but I do like this exercise. Like any exercise you will want to make sure you are doing this movement correctly with the proper form or technique, otherwise injury can occur. The above video demonstrates the exercise. For a written step-by-step explanation, read below:

  1. Grasp a pair of dumbbells with a neutral grip (palms will be facing each other), feet shoulder width apart.
  2. Bend slightly at the knees, while bringing your torso forward by bending at the waist
  3. You should keep your head up and eyes facing forward (although this sometimes gets overlooked when performing this exercise)
  4. Both elbows should be slightly bent, and dumbbells directly under your chest (dumbbells should not be touching) – this will be the starting position – steps 1 -4 .
  5. Move at the shoulders, raise your arms to your sides until your arms are parallel to the floor. Continue to keep the slight bend in your elbows throughout the movement
  6. Squeeze your shoulder blades at the height of the movement, then slowly lower the dumbbells back to the starting position. 
  7. Repeat for desired reps

So as you can tell just by reading the instructions, there is a lot to keep in mind for your safety. 

 
  • A shoulder exercise
  • Target the upper back muscles
  • Progress in weight slowly

This exercise is easy to see when someone is using too heavy of weights, because they don’t have control and they are not able to maintain proper form/technique. Make sure to not be one of those people, otherwise, you will be crying of pain later (the bad kind). Does anyone else like this particular exercise? what position do you prefer to do it in? What weight in dumbbells do you use when performing this exercise? Let me know what you think.¬†

 

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Your Fitness Blogger,

Shay-lon xxx

 
 
 

The Wii Fitness

wii-fitness

Okay bloggers, this is that thing called “old news”, but this old news will soon be the new “trendy” thing to do again, just give it another few months to a year and everyone will be back on this bandwagon. How many of you remember when the Wii introduced itself and how eager your children were to own one. Let’s not forget it was competing against two other systems at the same time, but with its kid friendly games and family fun commercials, it was a must have. I love video games, I have always been a Xbox fan and enjoyed RPG games, but growing up, Mario was my brother and I’s go to video game on our Nintendo 64 system, talk about “old”. I remember when I first heard of this Wii system, I was 14 and probably waiting for my parents to purchase one for me, but of course.. that never happened, but we got another game system in place of, not complaining. Skip to a more recent time period, when I was working retail at BestBuy (worked for them for about 4.5 years) and we had families asking about the system and comparing it to other game systems, I remember always mentioning the kid friendly gaming and the easy controls. Typically the Wii always came with a bundle (a new game and extra controller or a special edition bonus) and people love those deals. Fast forwarding to the time it released fitness friendly video games that parents and children both could enjoy, it was a phenomenal idea I thought, I mean I wasn’t into fitness/health in same way as I am now but it still struck me as a great idea, considering other gaming systems were more of a sit on your behind and watch the TV screen kind of thing. ¬†

The “Just Dance” games were popular, people would show off their moves inside the stores, at their house, friend’s house, anywhere the music was playing and the Wii was sitting, it made for a great time. ¬†Then let’s not forget the Wii sports games, the various choices in sports and still maintaining that you stand while playing vs sitting. If that wasn’t your cup of tea, you could use the Wii Fit Trainer and workout using yoga, strength training, balancing, aerobics, etc. Don’t get me started on Zumba, that was another popular game choice among older adults looking to keep in shape. ¬†All of these games proved to be trendy, fun, family/friend oriented, and got you up and moving, but for some reason it only lasted for so long before people were looking to sell their Wii’s/ Wii games, what happened?

If we were to consider all the possibilities it gave us as adults and children alike, then there should be no reason to sell it, right? I mean it did exactly what the world is trending on now: being fit and healthy, big muscles, abs, Zumba, etc. It provided a way for your child and yourself to exercise without having to leave your house, it gave you a chance to bond with friends and family, to compete, to practice your skills, and something to talk about at dinners. I often wonder why it no longer is as popular as it was, I mean granted new games and new systems were released, kids grow up and families split up, finances sometimes get in the way, and somewhere along the road you decide your job is more important than your health, we all know life happens. ¬†I could see the pros and cons of the Wii, I am not saying it was perfect and everyone should use it in place of going to the gym or eating healthier, or going out to a fitness event, but it was something you could do on your downtime, rest days, lonely nights, sleepovers, etc. Sure, at some point we just need to get outside and be among other people, but there are still some people who enjoy the comforts of their home vs going to a gym and those same people would have benefited from something like this, the same way they could benefit from workout videos if they wanted to, I know people have their likes and dislikes, video games aren’t everyone’s thing, but I just wonder with the way the world is now with promoting big muscles, nice abs, and nice butts, would the Wii still stand a chance in getting people motivated and moving, or should we leave it where it is now, in the past.¬†

What do all my readers think, please share your thoughts, opinions. If you enjoyed the read, share, like, comment and follow! Thank you for reading.

Your fitness blogger,

Shay-lon xoxo

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