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Weight Lifting

April 4, 2013

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Fitness Results Personal Training Facility!

Like no other in the Inland Empire
By: Yvette Patterson

Since 1994 Fitness Results Upland has brought the best of fitness and equipment to the Inland Empire.  Fitness Results specializes in helping our clients reach their fitness and health goals.  Using our state of the art equipment and facility our clients not only reach their goals but enjoy doing so.  Our facility boast of the best equipment, trainers and ambiance of any Fitness Facility in the Inland Empire!   Here are just some of our amazing equipment that our Personal Training Facility has to offer!

As you can see Fitness Results has only the best equipment available, pair that with the best trainers and you will have the results your looking for.

For more information and a tour of our beautiful facility please contact us.

1842 West 11th Street – Unit #G

Upland, CA 91786

909.608.1780

Dumbbell Shoulder Press

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Dumbbell Shoulder Press

Start

DB shoulder press
Dumbbell Shoulder Press Starting Position
  • Sit on the seat of a bench with dumbbells resting on the thighs, feet are flat on the floor
  • Back is straight and trunk is stable (contract abdominals)
  • Raise the DB’s to the shoulders palms facing out in front.

Upward Movement

DB shoulder press
Dumbbell Shoulder Press – Extension
  • Press dumbbells upward
  • Do not arch the lower back, raise the hips, or push upward with the legs
  • Continue pressing the dumbbells until the elbows are fully extended in line with shoulders.

Downward Movement

  • Lower the dumbbells in a slow and controlled movement back to your shoulders
  • Keep the wrists rigid, abdominals stable.

 

Targeted Muscle: Shoulders

[youtube=http://youtu.be/pMyQwpaJCfs]

 

 

Dumbbell Deltoid Fly

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Dumbbell Deltoid Fly

Start

Deltoid Fly
Dumbbell Deltoid Fly – Starting position
  • With Dumbbells in each hand, stand with feet shoulder width apart, knees slightly bent
  • Bend over while maintaining slightly bent knees
  • Bring shoulders back to a comfortable position bending at hips
  • Chest out, shoulders back and the neck in line to create a flat not rounded, back position, abdominals stable
  • Allow the hands to hang 99% of a full extension

 

Upward Movement

Deltoid Fly
Dumbbell Deltoid Fly
  • Keeping your arms straight, raise your arms up to full contraction
  • Keeping your hands slightly out in front of the shoulders
  • VARIATION: Slightly bend arms at the elbow. Focus pulling the arms up and forearms will follow. Keep your forearms in the same plane as elbows. Keeping elbows slightly out in front of the shoulders
  • Back and neck straight and abdominals stable

Downward Movement

  • Lower the dumbbells slowly and under control
  • Do not allow any movement to occur at the elbow joints, only the shoulders
  • Keeping strict form

Targeted Muscles: Rear Deltoids 

[youtube=http://youtu.be/4Vr3x389j24]

 

Dumbbell Side Lateral Raises

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Dumbbell Side Lateral Raises

Start

DB side lats
Starting Position – Dumbbell Side Lateral Raises
  • Feet shoulder width apart, knees slightly flexed, trunk erect and stable (contract abs)
  • Hold Dumbbells at the side of your body, palms facing in
  • Elbows should be fully extended in the starting position
  • Variation: Arms slightly bent

Upward Movement

  • Raise both arms out to side of body to shoulder height
  • Keep elbows extended and wrists rigid
  • Variation. Arms slightly bent Focus on pulling the elbows up to shoulder height away from torso in line with your shoulder. Keep your forearms in the same plane as elbows with wrist straight 
  • Movement should be slow and controlled
  • Do not shrug the shoulders, back & neck straight and abdominals stable
DB side lat raises
Variation: Dumbbell Side Lateral Raises arms slightly bent
100_0727
Dumbbell Side Lateral Raises – Straight Arms

Downward Movement

  • Lower the DB’s slowly and under control
  • Do not bounce the DB on the thigh at the bottom
  • Keep the erect upper body posture and the knees slightly flexed, abdominals stable

Targeted Muscles:  Deltoid (Outer shoulder) 

[youtube=http://youtu.be/ADxSdedBMJ4]

Dumbbell Side Lateral Raises – Straight Arm

Leg Curl

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Seated Leg Curl

Start

Beginning of Leg Curl
Beginning of Seated Leg Curl
  • Place ankles on resting pad of machine and lock down the thigh pad so your leg is snug
  • Contract abdominals, keeping them stable at all times
  • Hands should be grasping handles of machine for support

Upward and Downward Movements

Leg Curl Starting
Leg Curl Movement
  • Slowly bend the knees so the feet move down toward the buttocks
  • Do not let hips and back arch, bend during this movement
  • The movement should be smooth and controlled
  • After full curl is complete, slowly lower legs back to a straight positon

Targeted Muscles:  Hamstrings

[youtube=http://youtu.be/KQON4plGCWY]

Leg Extension

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Leg Extension

Start

Starting Position of Leg Extension
Starting Position of Leg Extension
  • Sit on machine bench with back well-supported
  • Keep trunk erect and stable (contract abdominals)
  • Points of contact: Buttocks and thighs against seat as well as back and shoulders against back support
  • Hoot feet behind padding of the moving portion of the machine
  • Knees should be bent to approximately 90 degrees
Leg Extension at full extension
Leg Extension at full extension

Upward Movement

  • Straighten knees in a smooth, controlled motion
  • Do not allow lower back to flex forward or pelvis to rotate (keep abdominals contracted)

Downward Movement

  • Lower legs to starting position
  • Do not allow back to arch or pelvis to rotate (keep abdominals contracted)
  • Movement should be smooth and controlled

Targeted Muscle: Quadriceps 

[youtube=http://youtu.be/KuWMzGAf_Vg]

Leg Press using Machine

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Machine Leg Press

Start

Start postion of Leg Press
Start postion of Leg Press
  • Place back against seat back and shoulders up against the shoulder pads.
  • Feet about shoulder width apart or slightly greater
  • Toes angled slightly outwards
  • Keep abdominals strong and back pressed into machine

Forward Execution

  • Release weight, controlling the movement lower knees to chest
  • Do not let knees drop, lower knees until they are parallel with the ledge where the feet are placed (if able)
  • Keep back flat and don’t let the knees pass the toes when lowering the weight
  • When lowering the weight, keep the knees in line with the toes; do not let them fall in or out
Leg Press at Full Extension
Leg Press at Full Extension

Backward Execution

  • Keeping weight evenly distributed between feet, extend legs straight up in a controlled forceful manner.
  • Do not let the knees or toes lift up when pushing the weight back up

Targeted Muscle: Quadriceps, Hamstring, Glute, Gastrocnemius

[youtube=http://www.youtube.com/watch?v=p5E6OWzFrWA&feature=youtu.be]

3 Day Workout

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By: Yvette Patterson

A good 3 day weight workout is the platform in which any person can build on.  Lance McCullough from Fitness Results Upland put together a superb 3 day workout plan you can use at whatever gym you attend.

If you have never lifted before use light weight to begin for a good 1-2 weeks then slowly increase the pounds on each exercise.  Its good practice to keep a workout journal to track your progress.  The journal should include the exercise, how many sets you accomplished, the amount of repetitions in each set, plus the pounds lifted.  It is also important to include daily notes on how your body is responding to the workout; from things like too sore, not sore at all or just felt great.

Lastly, its important to feed the muscles with good lean protein within 30 minutes after your workout is complete.  Water is also important to your bodies recovery.  Fueling your body with a healthy meal after a workout will go a long way in help your body respond better the next time you hit the gym.

3 Day Workout (in order)

Day 1 Exercise Set Rep
  Chest Press *1 + 3 8 – 15
  Incline Dumbbell 3 8 – 15
  Lateral Pull Down *1 + 3 8 – 15
  Low Row 3 8 – 15
  High Row 3 8 – 15
Day 2      
  Leg Press 4 working up to  7-10 20 – 10

Start with lower weight and more reps then move up to more weight with less reps
  Leg Extension 3 – 4 10 – 15
  Leg Curl 3 – 4 10 – 15
Day 3      
  Dumbbell Shoulder Press *1 + 3 8 – 15
  Dumbbell Side Lateral 3 10 – 15
  Dumbbell Deltoid Fly 3 10 – 15

*First set is a warm up; very light weight


Enjoy the workout and remember to follow us for more workouts you can do from home, on vacation  or when your in a time crunch.  Happy Lifting!

Chest Press – Flat Bench Regular Grip

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Chest Flat Bench Press

Starting Position

Chest Press Flat Bench Press Regular Grip
Chest – Bench Press Regular Grip
  • Lie on the bench, back flat
  • Hold bar with the hands approximately shoulder width apart
  • Hands must be equal distance from the center of the bar
  • Lift the bar from the supports holding over the upper portion of the chest

Downward Movement

100_0551
Chest – Bench Press Downward Movement
  • Lower the bar slowly with the elbows out until it touches the chest
  • Keep wrists rigid, the forearms perpendicular to the floor and parallel to each other.  The grip width will determine how parallel the forearms are to each other.

Upward Movement

  • Extended the arms straight up to complete the exercise
  • DO NOT forcefully lock the elbows
  • DO NOT arch the lower back or lift the buttocks from the original position

Targeted Muscle:  Chest 

[youtube http://www.youtube.com/watch?v=FP0znIw9qHw&w=560&h=315]

Kiss those “Senior Moments” goodbye.

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Aerobic exercise improves memory in older adults

Are you getting older and can’t remember the little things in life like where you left your keys or what you had for dinner the night before? Good news…  Did you know that a moderate amount of exercise actually stimulates part of the brain that is connected with memory retention? This can help you improve your mental thought process and decrease the amount of those “Senior Moments” and make them become few and far between!

Check out this great article from All Headline News.

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