Welcome to the
new age ofworldwide
healthand fitness... Discover the new,
simple way to make amazing health and fitness your life long
reality. "How do I get
started?"
Inner Grip Pull Ups are done either with an underhand grip or
overhand grip or with palms facing one another like the video demo here. Begin by placing the
hands only a few inches apart on a sturdy Pull Up bar. Some bars at the gym will have handles
specifically for doing Inner Grip Pull Ups. After grasping the bar firmly with both hands, allow
your body weight to hang from the bar. Begin your upward movement by looking up at your hands and
pulling so that you begin to ascend upward. Continue until your head and face are at the same level
as your hands. You may even go higher, pulling your chin over your hands. After reaching the top,
begin your descent by allowing your body weight to pull you back down in a controlled manner until
your arms are fully extended, back at the starting position. Your next repetition begins when
you begin to pull yourself up again.
Note: This is a very difficult exercise. Don't be discouraged if you can't
do one Pull Up. Switch to Pulldowns on a machine or with Resistabands. You may also do an assisted
Pull Up by placing a sturdy object like a bench underneath your foot or feet so you can push
with your legs while you pull yourself up. Keep working hard and you will be able to do Pull
Ups.
Just click the Play Button to see the exercise
demonstrated.
Inner Grip Pull Ups are a Great
Exercise for the Kids
Pull Ups are a great way for Kids to workout, if they can do them. This is a
very difficult exercise and often needs to be worked up to. Kids can do Pulldowns on a machine or
with a Resistaband much easier. Kids may also want to assist themselves while doing Pull Ups by
placing a sturdy object like a bench beneath their feet so they can push with their legs while they
pull themselves up.
Wide Grip Pull Ups are done with an overhand grip. Begin by
placing the hands shoulder width or wider on a sturdy Pull Up bar. Some bars at the gym will
have handles specifically for doing Wide Grip Pull Ups. After grasping the bar firmly with
both hands, allow your body weight to hang from the bar. Begin your upward movement by looking up
at the bar and pulling so that you begin to ascend upward. Continue until your head and face are at
the same level as your hands. You may go even higher, pulling your chin over the bar. After
reaching the top, begin your descent by allowing your body weight to pull you back down in a
controlled manner until your arms are fully extended, back in the starting position. Your next
repetition begins when you begin to pull yourself up again.
Note: This is a very difficult exercise. Don't be discouraged if you can't
do one Pull Up. Switch to Pulldowns on a machine or with Resistabands. You may also do Assisted
Pull Ups by placing a sturdy object like a bench underneath your foot or feet so you can
push with your legs while you pull yourself up. Keep working hard and you will be able to do Pull
Ups.
Just click the Play Button to see the exercise
demonstrated.
Wide Grip Pull Ups are a Great Exercise
for the Kids
Pull Ups are a great way for Kids to workout, if they can do them. This is a
very difficult exercise and often needs to be worked up to. Kids can do Pulldowns on a machine or
with a Resistaband much easier. Kids may also want to assist themselves while doing Pull Ups by
placing a sturdy object like a bench beneath their feet so they can push with their legs while they
pull themselves up.
Inner Grip Pulldowns are often done
in the gym on a
Pulldown cable machine. Begin by placing your hands within a few inches of one another on the
center of the bar. If you are using a straight bar, you can either place your hands over or under
the bar. If you are using an inner grip handle, your hands will more likely have the palms facing
one another as you grab the handle. After grabbing the handle, allow your arms to be stretched
upward to full exension as you sit on the machine. Begin by pulling down until your hands are
at head level. You may go further by pulling past to your chin or all the way to your
chest if you like. Allow the weight to take your hands back to your original position with the arms
fully extended in a controlled manner. Begin the next repetition by pulling down again.
Just click on the Play button to see the exercise
demonstrated.
Pulldowns with
Resistaband
Inner Grip Pulldowns are
a Great Exercise for the Kids
Pulldowns are a great exercise for the Kids. Make sure they are in control of
the machine the whole time they are exercising. Have them do a few practice repetitions so they get
a feel for moving the weight and can control the weight especially when returning back to the
starting position. No rapid or jerking movements.
Pull Ups Assisted can be done with a wide or narrow grip, overhand
or underhand. This is just a regular Pull Up with the assist of your legs pushing off a bench or
chair or any sturdy object beneath you to help you pull yourself up. You can place the object
directly under you or out in front of you if you wish to work harder. Pull Ups Assisted is a great
exercise to do as you are getting stronger to do regular Pull Ups.
Just click the Play button to see the exercise
demonstrated
Wide Grip Pull Ups Assisted
Inner Grip Pull Ups Assisted
Pull Ups
Assisted is a Great Exercise for the Kids
Pull-Ups Assisted is a great exercise to do so Kids can get strong
enough to do regular Pull-Ups. Make sure the object they are using for assisting is very
sturdy.
Wide Grip Pulldowns are often done in the gym on a Pulldown cable machine.
Begin by placing your hands shoulder width or wider on the bar. Use an overhand
grip. After grabbing the handle, allow your arms to be stretched upward to full
exension as you sit on the machine. Begin by pulling down until your hands are at head level.
You may go further by pulling the bar to your chin, or all the way to your chest if you like.
Allow the weight to take your hands back to your original position with the arms fully extended in
a controlled manner. Begin the next repetition by pulling down again.
Just click on the Play button to see the exercise
demonstrated.
Pull Downs with Resistaband
Wide Grip
Pulldowns are a Great Exercise for the Kids
Pulldowns are a great exercise for the Kids. Make sure they are in control of
the machine the whole time they are exercising. Have them do a few practice repetitions so they get
a feel for moving the weight and can control the weight especially when returning back to the
starting position. No rapid or jerking movements.
Bar Rows is a body weight exercise. You will need a sturdy bar that stands
somewhere between chest and waist high. You can grab the bar with an overhand or underhand grip,
wide or narrow. After grabbing the bar tightly, walk your feet underneath the bar and continue
walking your feet 3-4 feet past the bar until you are hanging under the bar and your body is at
about a 30 to 45 degree angle from the floor. Keeping your body flat like a plank, pull yourself up
to the bar. Your feet will be resting on the ground. The bar should almost touch your chest as you
come to the top of the exercise. Begin lowering yourself in a controlled manner until your arms are
completely extended. Don't let your body sag or bow toward the ground. Keep your butt up. Begin the
next repetition by pulling yourself back up.
Just click the Play button to see the exercise
demonstrated
Bar Rows are a Great Exercise for the
Kids
Bar Rows is a great bodyweight
exercise for the
Kids. It is easy to do
and to demonstrate and highly effective. This exercise usually is challenging enough to tire
them out. It works well.
Bent Over Dumbbell Rows are done by grabbing equal weight dumbbells in each
hand and bending at the waist forward to about 45 degrees. You may lean further forward if you
like. Make sure you don't round your spine as you bend forward.
Keep your spine straight as you bend forward at the waist. Allowing the dumbbells to hang
in front of you keeping a slight bend in your knees pull the dumbbells up to your abdominal area.
Allow the dumbbells to go to the outside of your waist as you pull the dumbbells up as far as
you can. Now allow the dumbbells to descend back to their original postition, hanging in front of
you in a controlled manner. Begin your next repetition by pulling the dumbbells back up.
Bent Over Dumbbell Rows are a Great
Exercise for the Kids
Make sure that
Kids control the
dumbbells during the whole exercise.
Make sure they don't let the
dumbbells drop back down jerking
their arms and putting stress
on their lower backs. Also make sure they don't round their spines as they bend forward. Keep
those backs straight and bend forward at the waist.
Bent Over Barbell Rows are done by grabbing a barbell either off the floor or
from a rack. You may use either an overhand or underhand grip, wide or narrow. Allowing the weight
to hang in front of your body, bend forward at about a 45 degree angle. You may lean further
forward if you like. Make sure you do not round your spine forward. Keep your spine straight
as you bend forward at the waist. Keeping the knees bent, pull the weight up toward the belly
button. Continue pulling the weight up all the way until the bar touches the mid section if you
can. Allow the bar to return back to the original hanging position in a controlled manner. Begin
the next repetition by pulling the bar back up.
Bent Over Barbell Rows are a Great
Exercise for the Kids
Make sure that Kids control the barbell during the whole exercise. Make
sure they don't let the barbell drop back down jerking their arms and putting stress on their
lower backs. Also make sure they don't round their spines as they bend forward. Keep those
backs straight and bend forward at the waist. Begin by using a very light weight until they get the
hang of it.
One Arm Dumbbell Rows are done by
taking one dumbbell in either the right or left hand (whichever side you wish to exercise
first) and placing the elbow of the hand that is not holding the dumbbell on the knee of the same
side of the body. Leaning forward on the knee, standing in a wide stance with the foot on the same
side as the dumbbell back and on the toes, begin pulling the dumbbell up toward your midsection.
Continue pulling upward as far as possible. Allow the dumbbell to descend in a controlled manner
back to the original position. Begin the next repetition by pulling the weight back
up. This exercise is often called "Lawn Mowers" or "Chainsaws" as the movement mimics starting
a lawn mower or chainsaw. Finish the repetitions or allotted time to exercise on one side before
beginning the other side and then do the same number or time for your other side.
You may also lean forward placing your knee and hand on the side opposite the dumbbell on
a bench when doing this exercise.
Stiff Arm Lat Pulls are usually done on a cable machine but they can also be
done with a Resistaband. Begin by grabbing handles or a bar attached to a cable or the Resistaband.
If you are using a Resistaband, make sure the band is securely fastened high enough and far away
enough to give adequate resistance. Using an overhand grip with your hands head high and arms
straight out either elbows locked or only slighlty bent, begin pulling down on and continue until
your hands have reached your upper thighs. Do not bent the arm at the elbows. Only move at the
shoulder joint. Slowly allow the arms to return upward to the original position, controlling the
weight or Resistaband the whole way until hands are head high again. Begin the next repetition by
pulling down again.
Stiff Arm Lat Pulls are a Good Exercise
for the Kids
Stiff Arm Lat Pulls are
a good exercise for the Kids
if you can
get them to
use good form. Often time
kids will bend at the
elbows throughout the exercise. This
is not harmful, it just changes the emphasis of the
exercise to the arm area.
If it is the case that
a child cannot use proper form and it is important that the focus is on the back
muscles you may want to switch to a different exercies like Wide or Inner Grip Pulldowns or
Cable or Dumbbell Rows.
Cable Rows are usually done in a gym. Resistaband Rows can be done at the
gym or at home. Having a seat on a flat bench, most cable row machines will have the handle
near your feet. You can use a narrow or wide grip handle. There is usually a place to put your feet
while you are doing the exercise. Reach forward and grab the handle with both hands. Sit upright
pulling the cable tight and lifting the weight stack slightly. Only slight, if any movement
should occur at the waist throughout the exercise. Begin by pulling the handle into the abdominal
area. Continue as far as you can, all the way to the belly button if you can. Allow the hands to
return to the starting position in a controlled manner. Begin the next repetition by pulling the
handle into the abdominal area again.
Resistaband Rows can be done in the seated or standing position. You can
pull the handles to your sides rather than toward your belly button since you will be pulling with
two seperate handles.
Just click the Play
button to see the exercise demonstrated
Rows with Resistaband
Cable Rows and Resistaband
Rows are Great Exercises for the Kids
Make sure Kids control the weights or
bands throughout the
exercise. They should not let the weights
or bands jerk their
arms as they
exercise. Also make sure that they
are not moving too much
at the waist
while doing the exercise. Start
with light weights
or bands and move
up as they get the
hang of it.
Machine Rows are usually done in the gym. The machine may have a different
name than Machine Rows, like "Upper Back" but they are all very similar. Having a seat on the
machine, there usually is a pad that you should be facing. Your chest should press up against this
pad slightly. Reach out and grab the handles. Some handles are wide and others are narrow. Grabbing
the handles, pull them toward your body as far as you can without taking your chest off the pad.
Lower the weight back to the starting position in a controlled manner. Be sure to adjust the
machine so that your arms can reach a full extension as they reach out to grab the handles. Begin
the next repetition by pulling the handles back into the body.
Machine rows are a good
exercise for the Kids. Sometimes they can
be a little boring for
them. In that case switch
to exercises that are a
bit more challenging like One Arm Dumbbell Rows or Bent
Over Barbell Rows. These exercises can be
a little more challenging and sometimes more
fun.
Lat Pulldowns on a Machine are usually done at a gym. These machines
can have a variety of names like "Vertical Traction" or "Back Pulldowns". Most of the machines are
very similar as they will have a seat to sit on and handles above your head. Some machines will
have a pad to lean your chest on while you are exercising. Grab the handles and have a seat on the
machine making sure you are facing the right direction as some machines will have you face into the
machine while others will have you face away. Begin the exercise by pulling the handles down.
Continue pulling until the handles are level with your head. You may pull further down if you
can but do not collapse the chest forward. Make sure to keep the chest open while doing this
exercise. Allow the handles to return to their original position controlling them the whole way.
Begin the next repetition by pulling down again.
Just click on the Play button to see the exercise
demonstrated.
Lat Pulldowns on a Machine are a
Good Exercise for the Kids
Lat Pulldowns on a machine are a
good exercise for the Kids. With
that being said, they can
be a little
boring for kids too. In
that case, you may want
to switch to
Pull Ups Assisted or Pulldowns on a cable machine to keep it a little more
fun.
Shrugs can be done with either dumbbells or a barbell. Grasping the dumbbells
or barbell while in the standing position allow the weight to hang near the front thighs. If using
a barbell grab the weight with an overhand grip. Begin by lifting the weight staight up from the
front thighs up toward the hips while keeping the arms straight. The movement will come from the
shoulder and neck area. You will be shrugging your shoulders as if to say "I don't know". Allow the
weight to go back to the original position in a controlled manner. Don't just let the weight drop
down as this can place too much stress on your body causing injury. Begin the next repetiton by
shrugging the weight up again.
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