Windshield wipers

Bigger Arms

http://www.t-nation.com/free_online_article/most_recent/7_surprising_tips_for_bigger_arms

Front Plank - Abs, Back - Get Fit Exercise Library - American Council on Exercise

Front Plank - Abs, Back - Get Fit Exercise Library - American Council on Exercise

Green Goddess Salad Recipe - ACE Healthy Recipes - American Council on Exercise

Green Goddess Salad Recipe - ACE Healthy Recipes - American Council on Exercise

Sports Specific Training

By Rob Quimby

According to Rob Quimby Personal Trainer at World Gym Westchester.

“On today’s playing field, the kids are bigger, stronger and faster than ever”.

That's because teenagers and kids are utilizing personal trainers for sport-specific training. A sport-specific training program involves focusing on the specific skills associated with an activity (e.g., tennis players strengthening the rotator cuff muscles to improve their serve), while improving cardio respiratory endurance, muscle strength, core stability and flexibility. It is no surprise that many professional athletes attribute their success to the strength training aspect of their fitness routines.

The misconception…

Rob say’s “there’s a misconception that strength training slows an athlete down or decreases his or her range of motion or flexibility. But strength training is a very important component in the training regimens of athletes. For example sprinters and gymnast are some of the quickest and most agile of athlete and they incorporate strength

training into their training regimens. When properly planned, you will increase your strength, you will increase your speed, power and muscular endurance.

Train for the first 7 steps..
 Don’t get caught up with training to improve only your 40 and 100-yard dash speed.

“Being able to run a 4.3 40 yd. dash is great, but what good is that speed if you do not have the strength, power and quickness to break away from your opponents” say’s Rob.

The 100 and 40 yard dash flat out straight ahead speed is rarely used in most sports.

 He say’s “the first 7 steps are more important”.

Typical routines don’t work…

The typical bench press, arm curl, leg extension and shoulder press program will simply not give you the results you need. “We must change our thinking patterns now if we really want to make a difference by incorporating, fast explosive strength training, core training, agility and speed drills”.

For more info on Sport Specific training at World Gym West Chester

Call Rob Quimby @ 513-368-2153 (Cell) or 874-8384 (Gym) and ask for Rob.

Proper Technique over Lbs.

Proper Technique over Lbs.

Why form and technique for the beginner is much more important then heavy lbs

Go in any commercial gym and what do you see? Members lifting tons of heavy weights, and only about 5% of those people are using proper form. The most common weight training injuries are related to poor exercise technique. Proper execution in weight training is important in order to reduce chances of injury and gain maximum results. Incorrect technique can pull, rip or wrench any muscle in the human body. It can also tear delicate connective tissues in a matter of seconds. Lack of control when using barbells or dumbbells can be lethal especially when a beginner starts training.

When someone starts to build muscles, it is important to keep proper form so that tissues move in the right direction and grow correctly. There are men that have slightly deformed muscles -- crooked shoulders -- in gyms around the world, partly due to bad form where the muscles adapt to the incorrect movement and grow accordingly. Execute the brief pointers below to help insure proper weight training technique.

Start with a lower weight and make sure that the form is perfect. Progressively increase the weight until you can still press the weight without cheating. Jerking the weight will only result in potential injuries and bad muscle formation.

Bodybuilders often cheat to really burn the muscle for complete exhaustion. It is not recommended for casual trainers to cheat, therefore respect the integrity of the exercise and drop the last rep if it cannot be completed with good form. Learn how to miss a rep safely; learn when to bail out (without worrying about your ego). Too many times, at a bench press for example, guys arch their backs to press the weight in the final rep. Instead of cheating with the back, ask someone to give you a spot. A good spotter will give you the extra confidence to complete the last repetition with excellent form. Learning how to perform the exercise is a prerequisite. Strive to become a technical perfectionist and respect the basic motion of each body part. No twisting, turning or contorting should result when pushing or pulling weight. Concentrate on the movement and feel the muscle working. If you're distracted, preoccupied or nonchalant when working out, you're inviting injury and poor results. A regular training program should last 45 to 60 minutes. Therefore, focus on the task at hand and increase awareness of your muscle growth. It's simple; more concentration equates to more effective muscle reaction, and more muscle reaction equals to more muscle growth.

Rob Quimby

TRX Suspension Training www.flpt.net