Personal Fitness Professional - January 2008 - (Page 30) [ EXERCISE SPOTLIGHT ] TIME-EFFICIENT COMBINATION EXERCISES A combination exercise is a blend of two or more exercises together to make one complete fluid exercise movement or repetition. These exercises require the entire musculoskeletal system to work together in a synergistic and sequential fashion in order to be performed effectively. For those individuals pressed for time, they also provide a very time-efficient method of training, allowing the user to work a large amount of muscle in less time. SINGLE-ARM MUSCLE SNATCH START: While holding a dumbbell between the knees with the feet hip width apart and knees slightly bent, push the hips back until the shoulders are located directly in front of the dumbbell. The arms should be straight, the elbows turned outward, and the knees and hips will be slightly flexed. ACTION: Extend the hips, knees and ankles, and elevate the shoulders as high as possible. Begin pulling the dumbbell upward, keeping the weight as close to the torso as possible in a manner similar to an upright row. Once the dumbbell is at chest height, flip the dumbbell up, and lower yourself into a ½ to ¾ squat position. Perform two to three sets of eight to 12 repetitions. LATERAL REACHING LUNGE TO PRESS START: Begin by standing with your feet at shoulder width while holding a pair of dumbbells. ACTION: Step approximately two feet laterally with one foot, toes pointing forward. Lower the dumbbells to the ground, similar to a Romanian dead lift, until you feel slight tension in the hamstring of the lead leg. Push back to the start position while performing an arm curl, and press the dumbbells overhead. Perform this same movement, leading with the other foot, and repeat for six to eight repetitions per leg. 30 JAN-FEB2008 · WWW.FIT-PRO.COM Exercises designed by Jay Dawes, Director of Education for the National Strength and Conditioning Association. http://WWW.FIT-PRO.COM
For optimal viewing of this digital publication, please enable JavaScript and then refresh the page. If you would like to try to load the digital publication without using Flash Player detection, please click here.