Plate 1 Male Body, Fa

Size: px
Start display at page:

Download "Plate 1 Male Body, Fa"

Transcription

1

2 Plate 1 Male Body, Fa The male human body, viewed from the front. The skin and sub-fats have been stripped away, giving us an excellent view of the master muscle structure of this specimen. Note the powerfully entwined muscle groups of the four limbs. Note also the opposing muscles on the underside and upper side of the hands, confirming as they do Dr. Cyrel s original hypothesis that muscles are only able to contract by their own force and not expand, necessitating muscle pairs to enable the basic movement of the body.

3 Plate 2 Male Body, Sa Here we see the same specimen again, viewed from the side, giving particular emphasis to the muscles of the arms and the legs. In the latter, it is possible to see the two major opposing muscles in the nearside leg that allow the man to raise or lower his leg at will. Note also that pulleys of muscle sit just behind the bend of the knee, permitting a hinged movement and that this is repeated in greater complexity at the ankle of the foot.

4 Plate 3 Male Body, Fb With the upper muscle groups of the chest removed we are able to see for of the sub-groups that form the human torso. It should be noted that these muscle structures have opposing downward diagonal slants to them, leading from the upper left and right to form a V that terminates just above the reproductive area. Made of especially thick tissue, it is as yet unproven, but highly likely that this structure serves not only to protect the internal organs, but also to constrict the chest after it has been inflated by the lungs.

5 Plate 4 Male Body, Fc With more of the muscle tissue removed we can now clearly see the ripcage, together with the prominent collarbones that flank it. In addition, the muscles of the upper arm, hand and leg have been stripped, giving an excellent view of both their structure and comparative size. The muscles of the leg and especially those of the thigh, are the largest in the body. They are also the most dense, confirming that the simple act of standing idle is in fact is achievable only a result of massive and complex levels of muscular tension.

6 Plate 5 Male Body, Fd In this image we have a greater view of the front of the neck and the righthand side of the head. As in the previous plate, we can clearly observe the major muscles of the head and neck that enable movement, together with the tough, fleshy pipe that connects the rear of the mouth to the lungs and stomach. Note also the tendons, and especially those of the right foot, which have been lifted from their resting place to give a clear indication of their function. The tendons behave like rope pulleys, each connected to an individual toe or finger and allowing a remarkably sensitive degree of movement.

7 Plate 6 Male Body, Fe The major lateral muscles of the head have been split in two, showing us the muscle of the tongue and the two flanking muscles that labour in the closing of the jaw. An interesting comparative point here is that these muscles are present in all terrestrial creatures, but with varying degrees of size and development. The domesticated dog, for example, has these muscles highly developed and especially large, permitting the animal to exert a much greater pressure in its bite than is afforded to a human being. It is probable that these varying developments are related to the dietary requirements of the animal.

8 Plate 7 Male Body, Ff With the internal organs removed and the body emptied of its contents, we are able to clearly observe the inside of the ripcage and the base of the spine. Whilst several major muscles have been left intact on the legs, almost all of the muscles have now been stripped from the arms, allowing us a first glimpse at the skeletal structure beneath. We are also able to observe the points of the pelvic bone that from the hips and are situated a little way above the uppermost joints of the legs.

9 Plate 8 Male Body, Fg Almost skeletal now, our specimen has been stripped of his skin, bodily fats and almost all of his major and minor muscle groups. The centre section of the ripcage has been removed and placed on the ground, permitting us an unobscured view of the entire spinal column.

10 Plate 9 Male Body, Fh A complete skeleton, of the male human as viewed from the front. Points of note here are the major limb joints at from upper the lower the shoulders, then elbows, the wrists, the hips, the knees and the ankles. An interesting point to note here are the pair of bones that run parallel to one another and make up the forearm. Why the skeletal structure of the this area of the body has this formation and is not provided for by a single, central bone is a mystery.

11 Plate 10 Male Body, Sb A complete skeleton, of the male human as viewed from the right-hand side. Here we can see the shoulder blades and curvature of the spine, but of particular interest is the skull. You will note that the lower jaw is not attached to the skull by any bone, allowing both horizontal and lateral movement. In addition, one can clearly make out the large, smooth side of the skull where the large fan of muscle used in closing the jaw is anchored.

12 Plate 11 Male Body, Ra We now begin our investigations anew with the rear of the specimen. All the muscles have been returned to their proper places, and we are now viewing a man stripped of his skin and fatty tissue. Again, even a cursory glance at this specimen shows us that the muscles of the legs are the largest and most powerfully entwined, especially those of the upper leg and thigh. Note also the two large muscle groups of the buttocks. These have only a moderate direct impact themselves, suggesting their role is primarily to fix and hold tension in the muscles connected to them.

13 Plate 12 Male Body, Rb As with plates 3 and 4, we have now removed the upper muscles and can see the contours of the body in greater definition. The right hand and left leg have had muscles stripped away to show their relative size, and you will note the major muscles of buttocks have been removed to show the anchor points below. Of especial interest here are the complex overlay of muscle groups that form the shoulders, upper arms and base of the neck. These are layered in a precise fashion to allow an enormous range of movement.

14 Plate 13 Male Body, Rc With further layers peeled away it is possible to see both the symmetry and elegant simplicity of the body s muscular structure. The buttocks and hips have been stripped completely, and we are now able to observe the twisted strands of muscle that curl around the twin bones of the forearms (also replicated in Plate 14). Also of interest here are the two vertical strips of thick muscle that flank the spinal column. In addition to movement, these both hold the column in place together with protecting it from damage.

15 Plate 14 Male Body, Rd All the lateral muscle groups of the rear of the chest have now been removed, affording us a greater opportunity to observe the twin vertical columns of muscle that run the length of the spine from the base of the neck to the anus. These muscles are employed not only to hold and protect the column, but also to all the spine to be straightened or, at will, bent backward against its natural resting place. The shoulder blades are also now visible, and the right arm again clearly shows the twist of muscle about the bones of the forearm.

16 Plate 15 Male Body, Re Almost skeletal now, our specimen has had the majority of his muscles removed and we are able to clearly see the skeleton beneath. We now turn our attention to the lower portion of the body and can see the two layers of muscle that make up the rear of the lower leg. The major calf muscle is shown anchored on the right and stripped on the left, whilst the minor calf muscle is shown stripped on the left and anchored on the right. We can also see a replication of the specimen s right leg, viewed from beneath, to the right of the specimen.

17 Plate 16 Male Body, Rf Our penultimate view of the specimen allows us to again examine closely the complex set of muscles and tendons that make up the rear of the lower leg. If we again concentrate on the right foot we can see the major muscle of the instep that runs to about two-thirds the length of the underside of the foot before splitting out in the five sub-tendons that terminate in anchor points on the underside of each toe. These tendons not only permit the curling of each toe and the front third of the foot as a whole, but are thought to be essential in allowing the body to make minute pressure changes and thus balance upright.

18 Plate 17 Male Body, Rg We conclude our study of the muscle groups of the male body with an uninterrupted view of the rear of the complete skeleton. As with the front view, we can clearly see the anchor points of the major muscles of the shoulders and hips, together with the major limb joints that permit movement. As with Plate 9, we can clearly see the twin parallel bones of the forearm in this case, the right as well as having an excellent view of the major and minor bones of the lower leg.

EXERCISE INSTRUCTIONS

EXERCISE INSTRUCTIONS EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension

More information

Static Flexibility/Stretching

Static Flexibility/Stretching Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior

More information

Important Safety Instructions 1-2. Maintenance 3. Features 4. Assembly Parts List 5. Assembly Instructions 6-9. Console Operation 10

Important Safety Instructions 1-2. Maintenance 3. Features 4. Assembly Parts List 5. Assembly Instructions 6-9. Console Operation 10 Important Safety Instructions 1-2 Maintenance 3 Features 4 Assembly Parts List 5 Assembly Instructions 6-9 Console Operation 10 Moving Machine 12 Exercise Instructions 13-18 Exploded Drawing 19 Parts List

More information

Walking/Running Stretch Routine

Walking/Running Stretch Routine Walking/Running Stretch Routine Quadriceps Stretch With left hand grasp your right ankle, gently pull heel toward buttocks until stretch is felt. Repeat on opposite side. Walking/Running Stretch Routine

More information

TORUS HOME GYM EXERCISE GUIDE

TORUS HOME GYM EXERCISE GUIDE TORUS HOME GYM EXERCISE GUIDE Get more from your strength training routine with the Horizon Torus Home Gym. This Training Guide includes set-up instructions and illustrates more than 40 exercises you can

More information

Quads (machines) Cable Lunge

Quads (machines) Cable Lunge Cable Lunge Cable Lunge 1) Stand with feet hip width apart and a cable attached around your waist. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position:

More information

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular

More information

PHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 3

PHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 3 TABLE OF CONTENT PART 3 Exercise No 11: Chest Press... 2 Exercise No 12: Shoulder Press... 3 Exercise No 13: Pull-overs... 5 Exercise No 14: Tricep Extension... 6 informal exercises to develop upper body

More information

Home Workout with Household Items

Home Workout with Household Items Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights

More information

Summary of exercises included on last page

Summary of exercises included on last page Summary of exercises included on last page Anterior Delts Shoulders Anterior Deltoids (Front Delts) Help to raise upper arm forward Arnold Press optional, compound, free Anterior Deltoids, Triceps, Trapezius,

More information

Advanced Core. Healthy Weight Center

Advanced Core. Healthy Weight Center Advanced Core Superman Lay face down on matt Lift the legs and hands in unison making a U-shape Slowly bring the legs and hands back to the floor and repeat. V-Sit Abs Begin by sitting on a matt Bring

More information

Strength and Balance Exercises

Strength and Balance Exercises Strength and Balance Exercises LEG EXTENSIONS Purpose: Strengthen the thigh and leg muscles. Starting Position: Sit tall with your feet flat on floor, shoulderwidth apart. You may hold onto the sides of

More information

Warm-Up and Stretching Exercises

Warm-Up and Stretching Exercises Warm-Up and Stretching Exercises Most athletes (swimmers included) use a combination of controlled movement exercises and specific joint/muscle stretching to improve performance potential. The proposed

More information

UPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13.

UPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13. LOW IMPACT EXERCISES SITTING 1. Breathe 2. Half circles with head 3. Neck movements (Chin to chest, ear to shoulder) 4. Neck Stretch Sitting in your chair, reach down and grab the side of the chair with

More information

Quads (medicine ball)

Quads (medicine ball) Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso

More information

JUMP START 2.0 WEEK #1

JUMP START 2.0 WEEK #1 JUMP START.0 WEEK # DAY WORLDS GREATEST WARM UP SQUAT REACH This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A. So A-, B-, C-, D-, E-, F, then back

More information

WORLDS GREATEST WARM UP

WORLDS GREATEST WARM UP DAY # DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down

More information

PHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 5. Exercise No 31: Reverse Crunch 1. Exercise No 32: Single Hip Flexion 3

PHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 5. Exercise No 31: Reverse Crunch 1. Exercise No 32: Single Hip Flexion 3 TABLE OF CONTENT PART 5 Exercise No 31: Reverse Crunch 1 Exercise No 32: Single Hip Flexion 3 Exercise No 33: Bicycle Crunch 4 Exercise No 34: Straight Leg U Crunches 5 Exercise No 35: Bent Knee U Crunch

More information

LEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in.

LEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in. No other training will burn fat faster than lower body training. Since the legs are the largest muscles in the body, they ll use up a high amount of energy each and every time they contract, giving you

More information

Chapter 9 The body and its movement

Chapter 9 The body and its movement Chapter 9 The body and its movement 1) All living things are made up of cells. 2) Cells make up tissues, tissues make up organs, organs make up organ system and organ systems make up the human body. 3)

More information

ESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide

ESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide ESI Wellness Program The BioSynchronistics Design Industrial Stretching Guide ESI Wellness The BioSynchronistics Design Industrial Stretching Basics Stretch 2-4 times/day Hold each Stretch for 5 seconds

More information

Yoga Posture. Sit/Easy Position - Sukhasana. Dog and Cat

Yoga Posture. Sit/Easy Position - Sukhasana. Dog and Cat PDF D(7-9)6 page 1 Sit/Easy Position - Sukhasana This is a starting position that helps you to focus on awareness of breathing and on relaxation of the body and mind. This position also strengthens the

More information

Davis and Derosa. El Segundo, California

Davis and Derosa. El Segundo, California Notes: Stop any exercise if it increases your pain or symptom! 1- Stretching global flexion - / Get on your hands and knees (four point position) with your knees directly under your hips and your hands

More information

BUILD MUSCLE Now it s your turn.

BUILD MUSCLE Now it s your turn. E T A E R C R O, S T U O K R O W 0 0 1, S 1 E S R I E C V R E X E T RY O 0 0 7, 2 N A H T E R O M M O R F N. P W P O A R S U T U YO O K R O W E M I T Y N A E H ON T J E L C S U M D L I U B Y ERR Jerry

More information

ORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1

ORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1 TRAINING SESSION OPEN DOORS DESCRIPTION PICTURE PICTURE PICTURE COUCH STRETCH Bring your knee as close as possible to the wall and straighten upper body backward; you need to be able to activate your glutes

More information

Department of Science Second Term: Revision Worksheet - 1 L-1.6, 1.7 & 1.8 Muscles and bones

Department of Science Second Term: Revision Worksheet - 1 L-1.6, 1.7 & 1.8 Muscles and bones Department of Science 2018-2019 Second Term: Revision Worksheet - 1 L-1.6, 1.7 & 1.8 Muscles and bones Grade 4... Name:... Date:.../.../2019 Q.1 Label each muscle group. neck muscles shoulder muscles thigh

More information

Core (machines) Medicine Ball Back Extension

Core (machines) Medicine Ball Back Extension Medicine Ball Back Extension Medicine Ball Back Extension 1. Position body face down on apparatus placing hips and ankles on respective pads. 2. Place hips (and not stomach) on pad. Place lower leg or

More information

WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes

WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes DAY # DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin Perform sets of, then on your th set you will do secs of cardio accelerator of your choice using good form.

More information

Resistance Training Package

Resistance Training Package GENERAL INSTRUCTIONS: Always complete a warm up and a cool down before and after resistance training. Select a weight (dumbbell or band) that you are able to complete 8 to 10 repetitions of the exercise

More information

Functional Strength Exercise Guide

Functional Strength Exercise Guide Functional Strength Exercise Guide Fast, convenient weight training that helps you look better, feel better and perform better during everyday activities. Welcome to Functional Strength Training from Horizon

More information

WARM UP AND WARM DOWN ROUTINE: warm up and warm down routines should be performed before and after exercising.

WARM UP AND WARM DOWN ROUTINE: warm up and warm down routines should be performed before and after exercising. WARM UP AND WARM DOWN ROUTINE: warm up and warm down routines should be performed before and after exercising. 1. 1. Stand with your feet 30cm apart, hold the Bullworker inner grips with your arms extended

More information

Whole Body Strength Men

Whole Body Strength Men Whole Body Strength Men Whole Body Strength for Men Introduction This exercise routine is created for men and women with the goal of strengthening their overall body. Included in this workout are a range

More information

GENERAL EXERCISES YOGA BMW MANUFACTURING CO. PZ-AM-G-US I July 2017

GENERAL EXERCISES YOGA BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 GENERAL EXERCISES YOGA BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to be

More information

Strength Challenge Week #2

Strength Challenge Week #2 Strength Challenge Week # Day / PULL & BALANCE WORLDS GREATEST WARM UP SUMO SQUAT KNEE LIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight-

More information

Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair.

Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair. Stretch 4-6 times per day and hold each stretch for a minimum of 30 seconds. Perform the stretch gently without bouncing. Discuss any problems with your Chiropractor. Sit upright with your head and shoulder

More information

Low Back Program Exercises

Low Back Program Exercises Low Back Program Exercises Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite

More information

Exercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups

Exercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.

More information

1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs

1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs Program C1 Chest and Shoulders 1. Abs Muscle: Upper abdominals Resistance: Body weight Lie flat with legs hooked through upper bench, adjusted so that the knees and hips are at 90 degrees. Extend arms

More information

Home Care Assistance of Omaha. Super Six for Stairs. Exercises to Target Lower Body Muscles

Home Care Assistance of Omaha. Super Six for Stairs. Exercises to Target Lower Body Muscles Home Care Assistance of Omaha Super Six for Stairs Exercises to Target Lower Body Muscles 6 Exercises for Lower Body Thank you to the National Institute on Aging 1. STANDING REAR LEG RAISES 2. SIDE LEG

More information

Flexibility and Stretching

Flexibility and Stretching Flexibility and Stretching Stretching before exercise prepares the joints for motion, helps avoid injury and increases the range of motion of the area being stretched. After exercise stretching reduces

More information

Sport-Thieme Premium Balance Pad

Sport-Thieme Premium Balance Pad Exercise instructions Sport-Thieme Premium Balance Pad Art.-Nr. 132 0002 ff. 0418207 2018 Sport-Thieme GmbH D-38367 Grasleben Germany sport-thieme.com info @sport-thieme.com Phone: +49 53 57 181 543 Fax:

More information

The Skeletal System THE APPENDICULAR SKELETON

The Skeletal System THE APPENDICULAR SKELETON The Skeletal System THE APPENDICULAR SKELETON The appendicular skeleton consists of the girdles and the skeleton of the limbs. The upper (anterior) limbs are attached to the pectoral (shoulder) girdle

More information

Bodily Adjustment and Lymph Cleansing Set

Bodily Adjustment and Lymph Cleansing Set Bodily Adjustment and Lymph Cleansing Set 22 exercises 47 min - 54 min Kriya: Yoga Sets, Meditations, Classic Kriyas 1. Head Tilt - Mouth Open Comments: This kriya works on adjusting the jaw. Head Tilt

More information

Department of Science Second Term: Revision Worksheet - 1 L-1.6, 1.7 & 1.8 Muscles and bones

Department of Science Second Term: Revision Worksheet - 1 L-1.6, 1.7 & 1.8 Muscles and bones Department of Science 2018-2019 Second Term: Revision Worksheet - 1 L-1.6, 1.7 & 1.8 Muscles and bones Grade 4... Name:... Date:.../.../2019 Q.1 Label each muscle group. neck muscles shoulder muscles thigh

More information

Supplemental Digital Content 1. Stretch instructions and photo

Supplemental Digital Content 1. Stretch instructions and photo Supplemental Digital Content 1. Stretch instructions and photo A. Calves 1. Assume push-up position, keeping knees and elbows straight. 2. Allow one knee to drop by rolling onto ball of foot. 3. Gently

More information

MODULE 10: Breaking down the Exercises - Stability Exercises

MODULE 10: Breaking down the Exercises - Stability Exercises MODULE 10: Breaking down the Exercises - Stability Exercises Stability is a core component of the Ridefit program, because so much of riding is dependent on the stability of the rider s body in the saddle.

More information

Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique.

Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique. Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique. Lying on back: Hip Crossover: Arms out in T position, feet flat on the floor, knees

More information

Stretching - At the Workstation Why is stretching important?

Stretching - At the Workstation Why is stretching important? Stretching - At the Workstation Why is stretching important? No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. Working at a computer

More information

GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE

GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE POSTERIOR CAPSULAR STRETCH Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your elbow.

More information

Full Body. Strengthening Routine

Full Body. Strengthening Routine Full Body Strengthening Routine Full Body Strengthening Routine Strengthening activities are recommended 2 to 4 days a week to help improve strength, reduce body fat, risk of osteoporosis, stress, and

More information

The Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule

The Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule The Golfers Ten Program 1. Self Stretching of the Shoulder Capsule A. Posterior capsular stretch Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your

More information

Stability Ball Band & Free Weight Work-out

Stability Ball Band & Free Weight Work-out Stability Ball Band & Free Weight Work-out High Mountain Personal Training Michael Martin Cell Phone: 970-946-6398 1. Chest Do 2 sets of 1 exercise Or Do 1 set of 2 different exercises Start position End

More information

Rehabilitation 2. The Exercises

Rehabilitation 2. The Exercises Rehabilitation 2 This is the next level from rehabilitation 1. You should have spent time mastering the previous exercises and be ready to move on. If you are unsure about any of the previous exercises

More information

Exercises Guide. Standing Exercises. Dead Lift. Exercise Muscles Targeted

Exercises Guide. Standing Exercises. Dead Lift.  Exercise Muscles Targeted s Guide. Standing s Dead Lift Dead Lift Hamstrings, glutes Instructions Stand on the footplates and hold the bar horizontally in both hands at shoulder distance apart with palms facing inwards at hip level.

More information

Monster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles.

Monster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles. Off-season Lower-Body Tennis Exercises Research conducted on elite tennis players shows that lower-body strength is the same on both the left and right sides. Therefore, lower-body training for tennis

More information

knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward.

knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward. Hang Clean Start with feet parallel and shoulder width apart. Grip the bar just outside the knees, wrist curled into the body, set the back by sticking the chest and the buttocks out, shoulders over the

More information

Calisthenic Guidelines

Calisthenic Guidelines 8 Calisthenics In this chapter you will learn about: Proper form and guidelines for performing calisthenics. Designing a calisthenic exercise program. Abdominal exercise techniques. Calisthenics require

More information

EXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS

EXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS EXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS BCU in partnership with Joanne Elphinston Useful Tips for the Exercises Ensure you have the correct size of swiss ball inflated to the right pressure.

More information

Thoracic Home Exercise Program

Thoracic Home Exercise Program Home Exercise Program 1. Bridging Laying on your back, knees bent with feet flat on the floor, arms along side resting on the floor, tighten your abdominals to stabilize your low back. Raise your buttocks

More information

THE COMPLETE GUIDE TO PILATES EXERCISES

THE COMPLETE GUIDE TO PILATES EXERCISES THE COMPLETE GUIDE TO PILATES EXERCISES By Beenax Healthy living. Healthy you. INTRODUCTION Pilates (or the Pilates method) is a series of about 500 exercises inspired by calisthenics, yoga and ballet.

More information

WORLDS GREATEST WARM UP

WORLDS GREATEST WARM UP DAY #9 DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your

More information

VersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system.

VersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. FUNCTIONAL FULL BODY TRAINING Incorporates multiple muscle groups across multiple joints,

More information

Low Back Pain Home Exercises

Low Back Pain Home Exercises Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.

More information

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES

More information

Stable Lower Body A (60 min)

Stable Lower Body A (60 min) Stable Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (1 Arm, Kneeling) 10 ea 60 Lateral Band Walk (Straight,

More information

Top 35 Lower Body Exercises

Top 35 Lower Body Exercises Top 35 Lower Body Exercises Calf Raise - Single Leg Stand on one leg, toes on edge of box Ankle hanging below toes Hold something for support Lift & lower body by extending the ankle of the stance leg

More information

Foundation Mobility (50 min)

Foundation Mobility (50 min) Foundation Mobility (50 min) Protection (10 min) Exercise Reps Duration (s) Wrist Abduction 12 ea 60 Wrist Adduction 12 ea 60 Wrist Pronation and Supination 10 ea 60 Wrist Pronation and Supination (Reverse

More information

WORLDS GREATEST WARM UP

WORLDS GREATEST WARM UP BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP DUMBBELL FRONT BENCH SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your

More information

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much

More information

TIP: Always try pick a resistance band that your can do at least repetitions. Remember to keep your chest open and your shoulders down.

TIP: Always try pick a resistance band that your can do at least repetitions. Remember to keep your chest open and your shoulders down. Lower Body Exercises Exercise Bands can build quality muscle in your legs without causing wear and tear on your joints. One of the downsides of doing legs exercises with other forms of tension is that

More information

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have

More information

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?

More information

Taking Your Resistance Band to a New Level!

Taking Your Resistance Band to a New Level! How Many Reps? The guide instructs you to start with 5 repetitions, but if you would like to know more about building muscular strength versus muscular endurance, below are some guidelines: Muscular Strength

More information

USING FREE WEIGHT EQUIPMENT

USING FREE WEIGHT EQUIPMENT USING FREE WEIGHT EQUIPMENT Free weights are different in design and slightly different in function compared to machines. Free weights allow a nonrestrictive effect on your joint movement. Using machines

More information

Resistance Band Exercises

Resistance Band Exercises Professionally managed by: Resistance Band Exercises Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research,

More information

Exercises for Older Adults

Exercises for Older Adults Main Menu Future Residents Exercises for Older Adults Staying fit and healthy is essential at any age. But as we get older, it s especially important to continue exercising. Not only does regular exercise

More information

TRUNK - 2 Flexion: Stretch Low Back Extensors (Supine)

TRUNK - 2 Flexion: Stretch Low Back Extensors (Supine) TRUNK - 2 Flexion: Stretch Low Back Extensors (Supine) Position Helper: Support legs with knees bent toward chest. - Helper presses legs toward abdomen. Hold seconds. Contract method: Resist seconds. (see

More information

Exercise Library. Upper body

Exercise Library. Upper body Exercise Library Upper body Push-ups: Push-ups can be performed using the same rail as pull-ups. Grasp the rail wider than shoulders, keep your body in a straight line from head to toe and lower your chest

More information

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your

More information

WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes

WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP BW INTERMEDIATE CHAIR SQUAT This is a three-part stretch. Begin Perform sets of 8- of each exercise using No/Light weight. Focus on good form using

More information

Human Body. Bones, Joints and Muscles

Human Body. Bones, Joints and Muscles Human Body Bones, Joints and Muscles 1 Bone cranium mandible clavicle sternum humerus ribs pelvis ulna femur patella phalanges phalanges vertebrae Also known as skull lower jaw collarbone breastplate upper

More information

Lesson Sixteen Flexibility and Muscular Strength

Lesson Sixteen Flexibility and Muscular Strength Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before

More information

Core and Flexibility Workout

Core and Flexibility Workout 43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Core and Flexibility Workout This workout focuses on strengthening the core with challenging exercises that

More information

RECOMMENDED STRETCHES

RECOMMENDED STRETCHES RECOMMENDED STRETCHES Stretching prescribed below is always best done either after a session while your muscles are warm or after a short warm up such as 5mins of running, skipping, cycling, rowing etc.

More information

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?

More information

PART A PART B ADULT - MATCH DAY. ACTIVATEye SNAKE RUNS SQUAT STANDS WITH ROTATION HEEL TO TOE WALK WITH KNEE RAISE

PART A PART B ADULT - MATCH DAY. ACTIVATEye SNAKE RUNS SQUAT STANDS WITH ROTATION HEEL TO TOE WALK WITH KNEE RAISE PART A ACTIVATEye SNAKE RUNS Players run in channel 20m long x 5m wide Swerve run using full width Backward skip (alternate 2 left, 2 right) to start Keep facing forwards Increase effort each rep: 30%,

More information

The Flatter Stomach Video Guide 6 Week Exercise Plan

The Flatter Stomach Video Guide 6 Week Exercise Plan The Flatter Stomach Video Guide 6 Week Exercise Plan 1 Index How many steps per day Page 3 Daily steps diary Page 4 Exercise Plan Page 5 Six Appeal Workout Page 6 Stretches. Page 7 & 8 Disclaimer Before

More information

Snow Angels on Foam Roll

Snow Angels on Foam Roll Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat

More information

Physical Sense Activation Programme

Physical Sense Activation Programme Flexion extension exercises for neck and upper back Sitting on stool Arms hanging by side Bend neck and upper back Breathe out Extend your neck and upper back Lift chest to ceiling Squeeze shoulder blades

More information

In Activity 12, What s Happening Inside? you learned about the functions

In Activity 12, What s Happening Inside? you learned about the functions 16 Support System: Bones, Joints and Muscles l a b o r at o ry In Activity 12, What s Happening Inside? you learned about the functions of the skeletal and muscular systems in supporting and moving your

More information

Beginner to Advanced Loop Band Exercises

Beginner to Advanced Loop Band Exercises Beginner to Advanced Loop Band Exercises CONTENTS Important Information 3 Product Maintenance 4 Exercise Safety 5 Body Area s 6 Band Exercise Images 7 Biceps Bicep Curls 8 Shoulders Shoulder Raises 9 Legs

More information

Stable Lower Body B (60 min)

Stable Lower Body B (60 min) Stable Lower Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (1 Arm, Kneeling) 10 ea 60 Lateral Band Walk (Straight,

More information

Mindful yoga for stress movement practice

Mindful yoga for stress movement practice Mindful yoga for stress movement practice The following sequence is more or less what we practised in the workshop. You can do it all if you have time, or if you just have a few minutes do one or two poses

More information

Stretching Exercises. Improve range of motion, coordination and joint flexibility

Stretching Exercises. Improve range of motion, coordination and joint flexibility Stretching Exercises Improve range of motion, coordination and joint flexibility The text and photographs contained on this diskette are copyrighted and registered with the United States Copyright Office

More information

KILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set.

KILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set. KILLER #1 Workout Summary Don t forget to warm up and cool down! Take a 1 minute break in between each set. SERIES ONE Complete 2 sets of series one and then 2 sets of series two. EXERCISE 1 - Squats 2

More information

EXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE

EXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE EXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE Benefits of Regular Exercise Improve musculoskeletal health Increase strength Activities of daily living, quality of life Increase endurance Improve functional

More information

foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) copyright whatactuallyworks 2011!

foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) copyright whatactuallyworks 2011! foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) Cat stretch 1. Place the roller on the floor 2. Knees and arms shoulder width apart. With you hands on the roller. Roller should be directly

More information

Stretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches

Stretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches /? 2 K T Stretches & Poses After You Wake Up Performing these stretches and yoga poses as soon as you wake up is recommended if you want to relieve tension, aches, improve flexibility and mobility, avoid

More information

Exercises Guide. Standing Exercises. Dead Lift. Exercise Muscles Targeted

Exercises Guide. Standing Exercises. Dead Lift.  Exercise Muscles Targeted s Guide. Standing s Dead Lift Dead Lift Hamstrings, glutes inwards at hip level Hinge from the hips and maintain a tall torso as you fold the body forward and glide the hands to knee level eturn to standing

More information

CHOOSE YOUR MOVEMENTS

CHOOSE YOUR MOVEMENTS CHOOSE YOUR MOVEMENTS In each phase of the OPT model stability, strength, and power you can build a workout easily by mixing and matching movements from each of the following categories: upper- and lowerbody

More information