Personal Fitness Professional - March 2008 - (Page 31) [SPONSORED BY] LATERAL RAISE START: With one hand, grasp the top of the log with the palm facing toward the midline of the body. ACTION: Standing erect, slowly raise the arm directly away from you. Keep the palm facing downward. The elbow should always be level with or above the log to reduce the risk of injuring the shoulder girdle. When the arm is parallel with the ground, pause briefly, and then slowly return the arm to its starting position. UPRIGHT ROW START: Grasp the top corners of the VersaFit Log with your hands, and hold the bag in front of the thighs. Feet should be shoulder-width apart, knees bent. The waist should be bent just enough to keep the torso in an erect position. ACTION: Raise the log directly up toward the shoulders, bending the arm at the elbow. Keep the bag close to the body throughout the lift while keeping the elbows out to the sides of the body. At the top of the lift, the log should be just below the shoulders, one to three inches away from the chest. Pause briefly, and then return slowly to the starting position. LUNGE WITH OVERHEAD PRESS START: Grasp the sides of the log, and position it front of the body at chest height with the elbows bent. Feet should be shoulder-width apart, knees bent. ACTION: Slowly lower the body and extend the arms, returning to the starting position. Then, one at a time, pull each dumbbell up to the side of the body. Repeat for two to three sets of eight to 12 repetitions. SQUATS START: Grasp the sides of the log, and position it in front of the body at chest height with the elbows slightly bent. ACTION: Keeping the bag positioned out in front of the body, perform a squat. Bend at the knees and hips until the thighs are parallel with the floor. Sit back on the heels to keep the knees positioned over the feet to reduce the incidence of lower back and knee discomfort. Pause briefly, and then extend the legs to return to the starting position. For more information on these exercises, visit Power Systems online at www.power-systems.com or call 800.321.6975. MARCH2008 · WWW.FIT-PRO.COM 31 http://www.power-systems.com http://WWW.FIT-PRO.COM
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