To Your Health
October, 2007 (Vol. 01, Issue 10) |
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BALL DUMBBELL ROW
Point feet down and keep slight bend in legs.
Getting Started
1 Begin in a lying position on a stability ball, with the ball under your abdomen.
2 Point your feet down, keeping your legs straight with a slight bend.
3 Hold a dumbbell in each hand and extend your arms out in front of your body.
Movement
Lift chest off the ball.
4 Draw in your abs and tighten your glutes.
5 Lift your chest off the ball.
6 Row the dumbbells by squeezing your shoulder blades. Do not allow your shoulders to tense up.
7 Flex your elbows, bringing your thumbs toward your armpits.
8 Hold the position.
Make sure there is no arch in your back.
9 Return the dumbbells slowly to the ground by extending your elbows and allowing your shoulders to relax.
KNEELING CABLE PULLDOWN
Getting Started
1 Kneel underneath the cables (optional) with a cushion under your knees.
2 Grasp both handles.
3 Make sure there is no arch in your back.
Hold position at end range.
4 Squeeze your shoulder blades.
Movement
5 Draw in your abs and squeeze your glutes.
6 Pull the handles toward your body by flexing your elbows. Do not arch your back or allow your head to jut forward.
7 Hold the position at end range.
8 Slowly return the weights to their original position by extending your elbows.
