Exercise of the month

Exercise to Notice for January 2018

Posted by on Dec 31, 2017 in Exercise of the month, Instructional How To Videos

Exercise to Notice for January 2018

Overhead Cable Triceps Extension     Triceps Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the “flabby arm” look). To improve shoulder stability via triceps strength, you need to strengthen the three heads of the muscle. It’s easy to get caught up in training only the first two heads of the triceps, the lateral and medial, which are most easily targeted with Dips, Close-Grip Bench and Skull...

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Exercise to Notice for December 2017

Posted by on Dec 1, 2017 in Exercise of the month

Exercise to Notice for December 2017

Low to High Cable Wood Chop This dynamic exercise works the obliques and upper abs while keeping your heart rate up. Although this is a full-body move, it doesn’t require a lot of space, so that you can do it almost anywhere.  Directions for Completing a Low to High Cable Wood Chop Attach a single grip attachment to a low pulley machine and select the weight you want to use. Start with your feet wider than shoulder width and your toes slightly pointed outwards. Grab a low cable handle with both hands Drop down to one side and lock your arms Take your arms out in front of you and...

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Exercises to Notice for November 2017 – Video

Posted by on Oct 26, 2017 in Exercise of the month, Fit1 Training, Instructional How To Videos, Workouts

Exercises to Notice for November 2017 – Video

Slope Exercises It’s that time of year again; ski, snowboard and snowshoe season! Living in Auburn, we are just a quick one hour drive to North Lake Tahoe and several ski resorts. Strengthening your hamstrings, quadriceps, back and core can help prevent injury, aches and pains.   Listed below the video are a few exercises to get you going: Step-Ups Assists in strengthening the quads and glutes. Step-ups also help to increase your range of motion while incorporating balance and coordination, which are all necessary skills associated with slope sports.  To perform this...

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Exercise to Notice for October 2017 Vinyasa Yoga – Video

Posted by on Sep 22, 2017 in Classes, Exercise of the month, Instructional How To Videos, News

Exercise to Notice for October 2017 Vinyasa Yoga – Video

Exercise to Notice: Vinyasa Yoga These are two level one yoga asanas, or poses, you can combine with the breath to practice simple vinyasa (a method of yoga in which movements form a flowing sequence in coordination with the breath).         Adho Mukha Svanasana (AH-doh MOO-kah shvah-NAHS-anna) adho = downward mukha = facing svana = dog This is the ultimate all-over, rejuvenating stretch Step 1: Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread...

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Exercise to Notice for September 2017 – Pulling Down the Heavens – Video

Posted by on Aug 31, 2017 in Exercise of the month, Instructional How To Videos

Exercise to Notice for September 2017 – Pulling Down the Heavens – Video

Pulling down the heavens is a Qigong exercise that is considered to be an energetic sleeping pill for those that have insomnia or that may have trouble sleeping. It takes heat out of the head and pushes it down to the earth. It works because energetically, one of the things that keeps us from deep sleep is monkey mind issues. This is when the brain is especially active at bedtime. By taking the heat from the brain and pushing it down, you relax the brain and relax the thinking process, which allows the brain to sleep in peace. Instructions to Perform Pulling Down the Heavens Start with...

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Exercise to Notice August 2017 – Single​ ​Leg​ ​Press – Video

Posted by on Jul 28, 2017 in Exercise of the month, Instructional How To Videos

Exercise to Notice August 2017 – Single​ ​Leg​ ​Press – Video

Most of us have an imbalance between our left and right sides, where one side is bigger or stronger than the other. This is fairly common so doing single limb exercises, such as the single leg press will force each side to perform with an equal workload, developing balance and symmetry between the legs. Muscles involved with the single leg press are the quadriceps, hamstrings, hips, glutes, and core. Also, performing the single leg press will allow you a greater range of motion, creating a greater muscle activation. Although the back is supported with the backrest, the abdominal and oblique...

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