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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www.yhalive.org
www.yhalive.blogspot.com
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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!
Big Big Arms
When I was in middle school at Whitman Middle School, Seattle Washington back in 1998-2001 I was one of the smaller kids around (Still am today haha). I always tried to get noticed for athleticism, especially because I looked up to those who were good at sports, ran fast, and who did great feats of strength. It ranged from being able to do random talents such as a bunny hop on a bike, a 360 on a razor, going off jumps with a bike, crushing an egg with your bear hand, 1 arm pull-ups, 1 arm pushups, hand stand pushups, and anything that was out of the ordinary that could be used as a icebreaker or to show off. Inside of me screamed for attention and to get noticed by my peers and colleagues.
I devoted myself to trying to get bigger and stronger by exercising and working out. I joined an afterschool program to lift weights in the extremely tiny weight lifting room that we had. The instructor happened to be a previous Seahawk football player. He was an enormous African American that towered above all of the kids that signed up for the afterschool program. I learned a lot of new techniques from him and to this day he has left his impression on me. It is sad that I cannot remember his name however I want to thank him for his help. One of the first techniques he taught me was to do the benchdip. A very simple, yet, great workout to increase your arm size.
A lot of people think that getting big arms is to do bicep exercises, however you can double your arm size by increasing your bicep size. It is a very important muscle to work out and build on. Good luck and enjoy the video!
Paul Tran, PharmD Candidate 2012, UWSOP
Co-Founder/Vice President, Youth Health Alliance, 501c3
The Beginning
The Youth Health Alliance, 501 c3 (YHA) (www.yhalive.org) was co-founded by Paul Tran and Minh Nguyen in early 2007. Minh Nguyen wanted to start a non-profit organization that would advocate health awareness amongst the younger demographic. One random day in Pullman, WA when watching videos on YouTube (when YouTube was relatively new at the time) I had an epiphany! Being extremely poor college students, YouTube could be our stage to advocate health information with no overhead costs! It was a perfect option for us, we also decided to expand to other social networking websites such as Facebook and Myspace. This is how the YHA came all about and it solidified in August of 2008 when we received our tax exempt 501c3 status as a non-profit organization. Since then we’ve grown gradually on YouTube as well as expanding into our own local communities.
Our achievements:
1.Vietnam Health Clinic 2010
■ Youth Health Alliance teams up with Vietnam Health Clinic to provide free health care in Vietnam 2010. Congrats to the VHC group 2010 for serving hundreds and hundreds of patients bringing thousands of dollars worth medicine/vitamins along with dental assistance and free hygiene care kits, including a job well done. Kudos to the entire team, they did all the work! Refer to their homepage for updated information! www.vnhealth.org
2.Vietnam Medical Clinic (Wellness Global Foundation) 2009
■ The Youth Health Alliance raises over $1000 dollars for UW undergraduates and a team of healthcare professionals to travel to Vietnam and setup health clinics and provide free healthcare.
3.Toy Drive 2009 (Seattle Children’s Hospital)
■ Toy Drive 2009 was a success, boxes and bags of toys were donated to Seattle Children’s Hospital a couple weeks before Christmas. Lots of happy smiles received. Over $750 was received and donated, thank you again to all the donors!
4.Toy Drive 2008 (Seattle Children’s Hospital)
■ Raised over $500 worth of Toys and Books. Delivered to Seattle Children’s Hospital before Christmas. Thank you donors!
5.School Supplies/Health Supplies Vietnam Orphans 2008
■ Youth Health Alliance raises $500 dollars for Vietnam orphans.
As of 9-3-10, our YouTube Stats: (www.youtube.com/youthhealth)
■ Subscriber base is at 1267
■ Channel Views: 38854
■ Total Upload Views: 263,055
■ Over 60 Videos Uploaded
We hope to continue providing accurate information to the general public about health related information. I want to thank everyone out there for their support and getting us to where we currently are at with our organization.
Paul Tran, PharmD Candidate 2012, UWSOP
Co-founder/Vice President, Youth Health Alliance, 501c3