Tag Archives: personal trainer

6 Trapezius Exercises You Will Love

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

Posterior deltoids and trapezius muscles give us a broad-shouldered look, that leaves many in awe of such a finely sculpted upper back or the “V-tapered look.” The trapezius (traps) muscle is made-up of three separate regions. The upper portion of the trapezius is mainly responsible for shrugging your shoulders. The middle and lower regions are used during rowing exercises. Exercises that focus on the traps help to counterbalance the chest and front (anterior) deltoids. This leads to improved posture and reduces the risk of injury.

Trapezius6 Trapezius Exercises You Will Love

Upright Cable Row

up right cable row

  1. Grasp a straight bar cable attachment that is attached to a low pulley with palms facing your thighs. Grip the cable slightly less than shoulder width. Start with the bar resting on top of your thighs, your arms extended with a slight bend at the elbows and your back straight.
  2. Use your shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. While lifting the bar, your elbows should always be higher than your forearms. Be sure to keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the bar back down slowly to the starting position. Repeat.

Kettlebell Sumo High Pull

kettle bell sumo

  1. Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. To start set your hips back as far as possible, with your knees bent. Keep your chest and head up.
  2. Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position. Repeat.

Dumbbell Shrug

Dumbbell Shrug

  1. Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
  2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Emphasize arms extended at all times. Only the shoulders should be moving up and down.
  3. Lower the dumbbells back to the original position. Repeat.

Bent Over Lateral Raises

Bent Over Lateral Raises

  1. While holding a dumbbell in each hand, stand with knees slightly bent and back arched forward.
  2. With palms facing torso, extend arms out to sides with the elbows slightly bent.
  3. Raise the arms until elbows are at shoulder height and arms are parallel to the floor.
  4. Try to bring the shoulder blades as close together as possible when the arms are raised.
  5. Slowly lower the dumbbells to the starting position. Repeat.

Staggered Feet Face Pulls

face pulls

  1. Attach a rope to a cable machine and stagger your feet as in a natural walking position.
  2. Grab the rope with both hands and pull the weight towards your face.
  3. Keep your upper arms parallel to the ground, and your elbows higher than your wrists throughout movement.
  4. Slowly bring the rope back to the starting position. Repeat.

Superman’s With Dumbbells

Superman’s With Dumbbells

  1. Lie on your stomach with your arms extended from your shoulders laterally, palms face down holding the dumbbells, and legs straight, toes pointed
  2. Engage your core muscles and lift your arms laterally and legs several inches into the air.
  3. Keep your neck stable and straight.
  4. Hold the move for a second or two and lower your arms and legs to the starting position. Repeat.

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Sources:

  • Google Images
  • Bodybuilding.com
  • Men’s Fitness – Get That Bear Traps – “Jason Philips”

3 Effective Core Exercises on The Bosu Balance Trainer

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

So, why use a Bosu Balance trainer? A Bosu trainer is a balance board that can be used with either side up. Both sides of it 1) the inflatable dome or 2) the flat plastic surface provides different challenges for your muscles due to the instability of the surface. This instability forces our muscles to recruit more muscle fibers and expend more energy while engaging in typically stable driven exercises such as squats, curls and core based exercises. When balancing on you the flat side of Bosu exercises might involve squats, pushups, sit-ups and lunges or when stand on the dome you might incorporate free weights for such exercises as arm curls, shoulder presses and core exercises.

Training on the Bosu Balance trainer carries over to your daily life, where balance is affected by motion. The Bosu trains your body for dynamic balance by coordinating the movements of your left hip and right shoulder, similar to the movement you make when walking. When your opposite hip and opposite shoulder move in a balanced manner, you are steady on your feet when walking, running, or playing sports.

Additionally as you train your balance on the Bosu, your muscles and the receptors near them, become more efficient at positioning your body in relation to the environment. Whether you know it or not you’re working on Proprioception which involves the awareness of your body in the space around you.

 

Fitness Propelled’s 3 Core Exercises on The Bosu Balance Trainer

Video: https://www.youtube.com/watch?v=Wso6NeO_FzY

Routine:
– Bosu ball sit ups: 15 repetitions
– Bosu ball reach through’s: 15 repetitions
– Bosu ball indiv. knee tucks: 15 r/l repetitions

Repeat 3 sets.

 

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Sources:

Bosu Benefits for Muscles by Lisa M. Wolfe

Link

5 things to look for in a personal trainer

The article “5 things to look for in a personal trainer” by Alisha Ebrahimji is a must read for prospective clients looking to hire a personal trainer.  Clients must look to hire trainers that addresses their individualized needs, will listen listen and modify their programs accordingly to address those needs. 

“They’re called “personal” trainers for a reason — they’re there to guide you to your personal fitness goals, and to do so, they need to fit with your personality.”  Couldn’t agree more!  Check out the link to the article to see the 5 qualities they recommend that a personal trainer has.