How to: Rotator Cuff Internal
The purpose of this exercise is to prevent injuries to the shoulder girdle.
Level: Beginner
Muscle: Rotator Cuff
Equipment: Cable Weight Machine
Instructions
Step 1: Adjust the pulley to the level of your elbow and have your forearm facing away from the machine. Keep your elbow stationary on the side of your body and forearm parallel to the ground.
Step 2: Take the handle out to the side and bring back towards your body and repeat.
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How to: Rotator Cuff External
The purpose of this exercise is to prevent injuries to the shoulder girdle.
Level: Beginner
Muscles: Rotator Cuff
Equipment: Cable Machine
Instructions
Step 1: Adjust the pulley to the level of your elbow and have your forearm facing the cable machine. Keep your elbow stationary on the side of your body and forearm parallel to the ground.
Step 2: Start from with your forearm close to your body then slowly extend outward away from your body and repeat.
Youth Health Alliance, 501c3 Website:
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Our YouTube Channels:
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Facebook Page:
http://www.facebook.com/#!/pages/Yout…
Our Blog:
http://www.yhalive.blogspot.com
Twitter:
http://twitter.com/#!/YHAHealth
Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to: Superman Ab Workout
Work on core strength by doing the Superman exercise.
Level: Intermediate
Muscles: Glutes, Obliques, Lower Back
Equipment: Floor Mat
Step 1: Start on the ground with your knees hip distance apart and palms shoulder width apart. Have you spine in a neutral position while activating your core with your ab muscles.
Step 2: Extend your arm and opposite leg out until it is parallel to the floor. Try not to move your neck inward or outward. Return to starting position and repeat.
Step 3: Repeat on the opposite arm and leg
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do Shoulder Shrugs – Workout
Want those Brock Lesnar gigantic shoulder muscles? The classic shoulder shrug exercise is a great beginner exercise to work those trapezius muscles.
Level: Beginner
Muscles: Trapezius
Equipment: Dumbbell Weight
Instructions:
Step 1: Grab a dumbbell weight for both arms and let them hang neutrally by your sides having your palms facing towards your body. You should be standing upright in this exercise.
Step 2: Before you start have your shoulders relaxed and begin by constricting your trapezius muscle as if you were trying to move your shoulder towards your ears. Do not constrict any other muscles such as your forearm or biceps. Try not to bend your elbows.
Step 3: Shrug your shoulders upward until they cannot go any further and slowly release back to starting position and repeat. Another tip is to make sure not to move your head forward during the exercise motion.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do Standing Triceps Kickbacks
Triceps kickbacks are a great exercise to increase arm circumference. It is particularly important when doing this exercise to use proper form. Incorrect form may result in injury. This exercise can be performed easier on a bench.
Skill Level: Intermediate
Muscles: Triceps Brachii
Equipment: Dumbbell Weights
Instructions:
Step 1: While standing straight up, place your right leg forward as though you were doing a lunge. Now place your right arm elbow on the top of your knee for support.
Step 2: Holding a dumbbell weight in your left hand, pull the arm straight back and up having it parallel with your body and have it bent at the elbows to 90 degrees. Make sure to have your back fairly straight to prevent injuries.
Step 3: Now extend your arm back until it is in line with your shoulder. Then slowly lower the weight back to starting position and repeat.
Step 4: Do the same exercise on the other arm.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do Dips – Workout
The Dip exercise focuses on the triceps brachii and pectoralis muscles. A secondary muscle it also affects is the deltoids. This beginner to intermediate exercise is a great way to work all three muscles. All you need to do this exercise is the vertical knee raise towers which most gyms have. For those who are new to this exercise and are unable to lift themselves can use the weight assistance to build strength.
Instructions:
Step 1: Locate the handle bars on the vertical knee raise tower and grab hold of the bars to lift yourself up until both arms are fully extended. Have your ankles locked together and knees bent.
Step 2: Slowly lower your body by relaxing your muscles and bending your elbows until about 90 degrees. Pause at this position and then push back up to the starting position and repeat.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do a Traditional Push-Up Correctly
This video demonstrates how to do a traditional push-up correctly. Push ups are a great way to tone your chest muscles and it is the most basic form of the bench press. This exercise is great for beginners in developing chest muscles.
Level: Beginner
Muscles: Pectoralis, Triceps Brachii
Equipment: Floor (optional chair or bench)
Instructions:
Step 1: Begin by placing both your hands slightly wider than shoulder width apart extended in front of you. Maintain a straight and rigid torso when doing this exercise.
Step 2: Next slowly lower your chest to the ground as close as you can and push back up.
Tips: You can make this exercise more difficult by elevating your feet with a chair or bench.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do Dumbbell Bench Press
A great way to increase the pectoralis (chest) muscles. The traditional bench press is a great way to work out the chest muscles; however it is limited in free motion. The Dumbbell Bench Press works on different muscles that do not get any attention doing the traditional bench press. Enjoy!
Level: Intermediate
Muscles: Pectoralis, Triceps Brachii
Equipment: Bench + Dumbbell Weights
Step 1: Start with a weight that is manageable if this is your first time doing this exercise. Grab two dumbbells and while standing let them sit on your thigh muscles. Next sit down on one side of the bench, while having the dumbbell weights resting on your thighs.
Step 2: Next lie down on your back against the bench while lifting the weights into position of a bench press. Have your hands about shoulder width apart and push the dumbbell weights straight up as if you were doing a regular bench press.
Step 3: Lower the weights as far as shoulder mobility allows. Be careful with lowering too far as this can put a lot of stress on the shoulder joints.
Safety Tips:
1. Have a spotter if you are lifting a weight that is difficult for you.
2. If you lose control, immediately push the weights away from your torso and head and drop them on the ground.
3. If a weight is difficult to get into position, have a spotter help you get the dumbbell weights into position for the exercise.
4. Use your legs to help push the dumbbell weights into bench press position.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do Diamond Pushups
Want to increase those triceps? This is a great home exercise to do to increase the size of your arm. Try it and leave a comment below!
Level: Intermediate
Muscles: Pectoralis, Triceps
Equipment: None
Instructions:
Step 1: Position yourself on the ground as if you were doing a regular pushup. Instead of having your hands slightly wider than shoulder width apart, you want to bring both your hands together towards the center of your chest. Now try to form the shape of a diamond with both your index fingers and thumbs connecting from each hand. You want to also maintain a straight and rigid torso.
Step 2: Now all you have to do is lower your chest towards to ground slowly and push back up off the ground and repeat. You can make this exercise harder by elevating your feet with a bench or chair.
Safety Tips:
This exercise is stressful on the wrists. If you have bad wrists we recommend that you skip this exercise all together to avoid injury.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do the Ab Twist – Ab Workout
Many people strive to get that perfect 6 or even 8 pack to show them off. Many people tend to make the mistake of only doing one type of workout to get those great looking abs. They fail to realize it is more than just the conventional sit-up. There are many more muscles in the abdominal area and the obliques are one of the other primary muscles in this region. This is why we created this video on how to do the ab twist to work those obliques!
Step 1: Lie on the ground on your backside (you can use a mat to make it more comfortable). Now extend your legs straight out and upward with your hands placed at your sides at the level of your shoulders for stability.
Step 2: Now try to keep your upper body stable and begin to roll your legs downward to one side bringing your feet near the floor. Be sure to keep both legs together.
Step 3: Bring your legs back up to starting position and repeat the same steps but to the opposite side. Then, return to the starting position and repeat.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.