FLEX TIME SQUAT WITH SHOULDER PRESS.Works on: This is definitely a total body exercise. You will sculpt sculpt v. sculpt·ed, sculpt·ing, sculpts v.tr. 1. To sculpture (an object). 2. To shape, mold, or fashion especially with artistry or precision: and define all of the muscles in your lower body (buttocks buttocks /but·tocks/ (but´oks) the two fleshy prominences formed by the gluteal muscles on the lower part of the back. , hamstrings, quads) and your upper body (shoulders, back, chest, biceps and triceps triceps, any muscle having three heads, or points of attachment, but especially the triceps brachii at the back of the upper arm. One head originates on the shoulder blade and two on the upper-arm bone, or humerus. ) You will also improve your coordination and stability while using your core muscles (abs/back). THE MOVE Set-up: Stand tall with feet hip-distance apart, hands beside shoulders and palms upturned, weights in hands. Engage abdominal muscles abdominal muscles Clinical anatomy The large muscles of the anterior abdominal wall–external oblique, internal oblique, rectus abdominalis, which help in breathing, support spinal muscles while lifting, and help maintain abdominal organs and GI tract in their by pulling your navel toward your spine. Beginners: focus on good form; no weights. Intermediate: 3-5 pounds. Advanced: 5-10 pounds. Step 1: Send your hips back toward the ground behind you by pushing your body weight into your heels. Hands stay beside shoulders. Form check: Make sure your knees do not push over your toes; keep your chest up, look straight ahead and keep your abs in tight. Step 2: Engage your abdominal muscles and drive through your heels (squeezing your buttocks/gluteus) to push back up to a standing position. Engage your abdominal muscles and then press the weights straight over head (shoulder press). Repeat Step 1. Repetitions: Beginner: 8-15. Intermediate: 15-20. Advanced: 15-25. Form check: Be sure to keep your abs contracted, especially when pushing the weight overhead. Be careful not to look at your knees when you stand up. Always keep a slight bend in your knees. ABOUT THE TRAINER Jeanette Jenkins Jeanette Jenkins is the founder and president of the Hollywood Trainer fitness company. She studied human kinetics at the University of Ottawa. Jeanette Jenkins is also the host of Lifetime Television's "My Workout:Powered by Podfitness. , founder and president of the Hollywood Trainer, is a fitness instructor fitness instructor fit n → Fitnesstrainer(in) m(f) at Crunch and Sports Club L.A. For more information, this exercise is demonstrated on the Hollywood Trainer Ultimate Cross Training and Pilates DVDs at www.thehollywoodtrainer.com. CAPTION(S): 2 photos Photo: (1 -- 2) no caption (Jeanette Jenkins) Tina Burch/Staff Photographer |
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