Fitness Physiotherapie Center

13/09/2015

I've only been drinking this for just a few weeks but I've already got well-being out of that "danger zone". I've also literally cut my size in half.

"All-Natural Recipe For That Ideal Shape"

07/07/2015

Hack Squat

1: Place the back of your torso against the back pad of the machine. Hook your shoulders under the shoulder pads provided.

2: Your legs should be placed on the platform in a shoulder width position. Keep your toes slightly pointed out.

3: Put your arms on the side handles of the machine. Disengage the safety bars. On most machines of this type, you would do so by moving the side handles from a front-facing position to a diagonal one.

4: Straighten your knees without locking them. This is the starting position for the exercise.

5: Slowly lower the unit by bending your knees as you maintain a straight posture. Continue moving down until the angle between your upper leg and your calves is slightly less than 90 degrees.

6: Raise the unit by pushing on the floor with the heel of your foot as you straighten your legs. Return to the starting position.

7: Repeat for the number of reps in your set.

06/07/2015

Swiss Ball Ab Rollout

1: Get down on your knees and place your fists on top of a Swiss ball. Elbows should be bent 90 degrees and lower back should be naturally arched. This is the starting position.

2: Begin exercise by slowly rolling ball forward with your fists as your arms and body straighten out. Extend your body as far as you can while keeping your hips in line with the rest of your body.

3: Hold this position for a brief moment, then slowly reverse movement back to starting position.

4: PJF: If you do not have a swiss ball you can use an ab wheel or barbell with round weight plates on the end. If you don't have any equipment simply come to your knees and walk your hands out as far as you can, then walk them back up. Hand walkouts with train the same core muscles that we work with the swiss ball ab rollout.

05/07/2015

Alternating One-Arm Dumbbell Swing

1: Start by holding the dumbbell in one hand between your legs, bending at the waist.

2: Begin by pushing the dumbbell backwards slightly to prepare for the initial motion.

3: Thrust with your hips and use your momentum to swing the dumbbell up in front of your body.

4: When the dumbbell is at the top of the swinging motion (around eye level), let go and catch it with your other hand.

5: Return to the starting position with the dumbbell in the opposite hand.

6: Repeat the previous steps, remembering to switch hands at the top of each rep.

04/07/2015

Lying Hip Abduction

1: Lie down on your left side with your feet stacked together on the ground and your left hand behind your head so that you upper arm lays flat on the ground. Rest head on your left arm.

2: Place your right hand flat on the floor in front of your abs so that your fingers are pointing away from your feet. This is the starting position.

3: Begin exercise by raising your right leg up without bending leg at all, only a slight bend in the knee is acceptable. Raise as high as possible, pause, then lower back down. Repeat movement as necessary.

03/07/2015

Rope Cable Curl

1: Place a rope attachment on a low pulley and stand facing the machine. You should be about 12 inches away from it.

2: Grasp the rope with a palms-in grip. Stand straight up while keeping the natural arch of your back and torso stationary.

3: Pull your elbows in to your side and keep them in position during the entire exercise. This is the starting position for the exercise.

4: Use your biceps to pull your arms up until your biceps touch your forearms. Exhale as you do so.

5: Stop for a second at the top and hold for a second while squeezing your biceps, then slowly bring your weight back to the original position.

6: Repeat the process for the desired number of repetitions.

02/07/2015

30 Minute Treadmill Workout

01/07/2015

Proper Kettlebell Goblet Squat

1: Take a kettle bell and hold it right under your chin with both hands.

2: Stand with your feet a little wider then shoulder width apart.

3: Squat down to a 90 degree angle and then stand back up.

4: This completes one repetition.

30/06/2015

Treadmill Sprint

1: Be sure you are thoroughly warmed up before beginning treadmill sprints.

2: Stand with your hands on the provided bars and your feet on the outside of the treadmill belt.

3: Start exercise by typing in the speed you want to sprint at.

4: Once the machine has reached the set speed, "claw" the treadmill with your right foot to get a feel for the speed and then begin running with both feet, while still holding onto the bars.

5: Next, let go of the bars and start pumping your arms back and forth. Continue for the desired time.

6: To dismount, grab hold of the bars and then quickly move your feet outside of the moving treadmill belt.

29/06/2015

Reverse-Grip Bent-Over Row

1: Stand behind a barbell with your feet shoulder width apart. Bend your knees and bend your torso forward to grasp the barbell with your palms facing up (supinated). Raise the barbell slightly so that your arms are fully extended and the barbell is close to your knees. Your back should still be straight but nearly parallel to the floor for this starting position.

2: Keeping your body stationary, exhale as you use only your arms to lift the barbell by bending your elbows straight backward. The barbell should be close to your waist.

3: Hold the contraction for a moment and then slowly lower the barbell back to the starting position by extending your arms.

4: Repeat for a complete set.

28/06/2015

Spinning

1: Position the seat of the bike at the appropriate level and adjust the height of the bars if needed.

2: You can either choose to sit down on the seat or pedal with your butt of the seat.

3: Adjust the resistance of the bike to the desired level and begin pedaling.

4: Complete for the desired time or miles.

27/06/2015

Swiss Ball Hamstring Curl

1: Lie down with back flat on the floor and heels propped up on Swiss Ball. Arms should be flat on the floor and in line with your shoulders for stability.

2: Next, raise hips up so that they are in line between your knees and shoulders.

3: Begin hamstring curl by rolling ball backward toward you butt so that your feet are flat on the ball and knees extended toward the ceiling. Reverse movement back to starting position. This completes one rep.