Modified Rollback Ab Workout
Level: Beginner
Muscles: Rectus Abdominis
Equipment: Floor Mat
Instructions:
Step 1: Sit on the floor with your knees bent and have your legs lifted into the air. Start in an upward position with your back relatively straight and arms extended outward parallel to the floor.
Step 2: Constrict your abdominal muscles and roll backward until about 2/3 of the way down. Stop here and return to starting position. When you become stronger you can try to get closer and closer to the floor to make the exercise more difficult.
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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.
Youth Health Alliance, 501c3 Website:
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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 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 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.
How to do Bicycle Kicks
This video is how to do Bicycle Kicks. Dennis Tran is the demonstrator and Paul Tran is the narrator.
Step 1: Begin by lying down onto your back on the ground or mat. Lift your legs upward and have your thighs point towards the sky. Bend your knees to 90 degrees. Place your hands flat behind your ears.
Step 2: Next you want to try to alternate pumping your legs back and forth as if you were riding a bicycle. At the same time, try to rotate your torso from side to side utilizing your armpit as the arrow pointing toward the opposite knee.
Incorrect Method:
1. Forgetting to alternate legs and using the armpit as the arrow pointing at the opposite knee.
2. Do not pull on your neck with your hands. This may cause a strain on the neck.
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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 3-Way Pushups
The standard pushup is a classic in isolating the Pectoralis and emulates a bench press. It is a great beginner exercise that requires no equipment and can be performed anywhere. Dennis and Paul Tran decided to give the traditional pushup a twist by turning it into a 3-way pushup. The purpose of this exercise is to isolate one side of the body and to build core strength and other muscle groups.
Step 1: Get on the floor and maintain a straight and rigid torso. Place both your hands on the ground slightly wider than your shoulder width. Start from the top position with your arms at full length and your triceps and chest muscles contracted.
Step 2: Next relax your triceps and lower your chest to the ground. Try to get as close the ground as possible without touching it while still maintaining a rigid torso. Then push back up with your chest and triceps muscles.
Step 3: To work different muscles with the 3 way pushup method, alternate both arms positions by placing your right arm slightly above your shoulder and leaving your left arm in the same starting position. You will want to alternate to work out both sides of the body.
Tips:
• To make this exercise more difficult you can place your feet on a bench or chair. Another method to make the exercise more difficult would be to do a hold when going down on a pushup.
Incorrect Methods:
1. Not lowering your chest close to the ground.
2. Doing pushups too fast, using momentum to complete the pushup.
3. Body is limp and not rigid.
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Paul Tran, PharmD Candidate 2012, UWSOP
How to do Hanging Knee Raises
Getting a six pack or great abs is something many guys can never attain in their lives. For others its something that will be very easy to attain, by genetics and other various factors. The Youth Health Alliance, 501c3 created this how to / instructional video on hanging knee raises. The purpose of this exercise is the isolate the abdominis with little to no strain on the back and neck. It requires a vertical knee raise tower as the equipment.
Step 1: Rest your arms on both sides of the padding and have a neutral grip on the handles. Now transfer all your weight onto your arms, hanging in midair.
Step 2: Contract your lower abdominal muscles to pull your hips and legs up towards your chest. Bend at your knees and try to get them close as possible to your chest.
Step 3: Hold this position and slowly release to starting position and repeat. Thanks for watching!
How to do Hammer Curls
Another way to work on the biceps brachii and brachialis is to do Hammer curls. It is slightly different from regular curls in that you want to keep your wrists parallel to the side of your body. Trying different exercises helps build other muscles, instead of doing the same exercises every time you go to the gym.
Dennis Tran and Paul Tran demonstrate how to do it the correct way and the incorrect methods that you may see people doing in the gym. I ALWAYS see people swinging their bodies when lifting weights. It’s not only embarrassing but you may also injure yourself lifting the incorrect way. Lift Safely and remember eat your vegetables. I hope you enjoy the video!