Blog – Page 116 – New Life Health Center

8
Dec
2018

Women’s beginner program

Description The 12-week women’s beginner training program for women is designed to: Introduce your body to physical exercise Introduce you to a variety of exercises, training equipment, and training splits Train all of your major muscle groups Strengthen your core and primal movement patterns Encourage body-wide neuromuscular adaptation Promote the development of a strong foundation […]

8
Dec
2018

Underhand Yates row

Exercise details Target muscles: The back in general Synergists: Upper and Middle Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Biceps Brachii, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major Mechanics: Compound Force: Pull Starting position Holding a barbell using a shoulder-width supinated (underhand) grip, stand with your feet hip-width apart. Flex your hips […]

8
Dec
2018

Sit-up

Exercise details Target muscle: Rectus Abdominis Synergists: Obliques Mechanics: Isolation Force: Pull Starting position Lie supine (on your back) with your legs bent and your feet flat on the ground. Place your hands lightly either behind or by the sides of your head, keeping your elbows out. Execution Keeping your lower back flat on the […]

8
Dec
2018

Barbell Bulgarian split squat

Exercise details Target muscles: Gluteus Maximus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius) Synergists: Adductor Magnus, Soleus Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius Mechanics: Compound Force: Push Starting position Place a barbell on the back of your shoulders and grasp it firmly at both sides. Stand with your back facing the side of […]

7
Dec
2018

Bodyweight sumo squat

Exercise details Target muscles: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius) Synergists: Gluteus Maximus, Pectineus, Adductor Magnus, Adductor Longus, Adductor Brevis, Gracilis, Soleus Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius Mechanics: Compound Force: Push Starting position Stand with your feet wider than shoulder-width apart. Point your toes and knees 30 to 45 degrees out […]

7
Dec
2018

Front plank

Exercise details Target muscle: Rectus Abdominis Stabilizers: Obliques, Iliopsoas, Tensor Fasciae Latae, Quadriceps, Sartorius, Sternal (Lower) Pectoralis major, Serratus Anterior Mechanics: Isolation Force: Push Starting position Get down on all fours on a mat. Gently lower your upper body onto your elbows, extend your feet backward, and straighten your body. Your feet should be close […]