New Trier Weight Room

Posture Weights

Posture Weights- When you master this technique, you will feel the difference immediately when weight lifting. It offers a safe way to increase weights and to make sure you protect you back when lifting. It’s a great all around shoulder routine, that can be done 3 times a week.  Go heavy with the weights, you want the last 3 lifts to be shaky.

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You need a chair or a bench for this exercise. You will also want a couple different sets of weights depending on your strength. If you are first starting out, you might use 8- lbs, and 10- lbs. The focus is shoulders, biceps, and back.  Try to work in front of a mirror, so you can see your exact form. FORM IS CRITICAL FOR SUCCESSFUL WEIGHT LIFTING!

Posture Weight Training

Position for all  upper body weightlifting work. Sit on the edge of the chair or the bench. Put your legs together so the knees are touching. Bring your legs up on your tippy toes, with your feet directly under the knees and slightly back. This will help you to sit tall, and  it will help you to hold your abdominal in, all of which will help you to hold the proper alignment protecting your back.  (holding this position alone, will increase your heart rate)

Shoulders-Overhead Press (Military or Standing Press)

Holding dumbbells, with shoulders externally rotated and palms pronated, arms are wider than the shoulders holding the weight.  Don’t let your elbows fall below the shoulders.  20 Sec, Isometric Hold, then finish with (12) single lifts upward. keeping the shoulders relaxed and with minimized elevation.  (you want the last 3 moves to be shaky, so adjust your weights)

Once completed let the arms hang down with the weights past your knees to the floor. 3-4 second stretch then return weights to your lap and take 2-large inhale/exhale cycles.


Lateral Raise

Posture Weights– Sit on the edge of the chair or the bench. Put your legs together so the knees are touching. Bring your legs up on your tippy toes, with your feet directly under the knees and slightly back. This will help you to sit tall, and  it will help you to hold your abdominals in, all of which will help you to hold the proper alignment protecting your back.  (holding this position alone, will increase your heart rate)

Movement: Holding dumbbells, arms are hanging down at the sides, palms facing thighs). The only movement is your shoulders. Wrists and elbows are stabilized. As you raise one arm at a time, the palm faces the floor, and you lift arm even with the shoulder, keeping your elbow soft, don’t lock it out. Do not raise above your shoulder when lifting the arm.  Start with  (12) single/alternating lifts upward. keeping the shoulders relaxed and with minimized elevation.  (you want the last 3 moves to be shaky, so adjust your weights)  The next set is both arms lifting at the same time, only (12)

Once completed let the arms hang down with the weights past your knees to the floor. 3-4 second stretch then return weights to your lap and take 2-large inhale/exhale cycles. 


 

Upright Row

Posture Weights– Sit on the edge of the chair or the bench. Put your legs together so the knees are touching. Bring your legs up on your tippy toes, with your feet directly under the knees and slightly back. This will help you to sit tall, and  it will help you to hold your abdominals in, all of which will help you to hold the proper alignment protecting your back.  (holding this position alone, will increase your heart rate)

Holding two dumbbells or a weight bar, hands are in a pronated, narrow grip in front of the thighs. (on top) Keeps wrists as neutral as possible.

Movement: Lead with elbows, not the wrists. Keep barbell or dumbbells close to the body. If upper trapezius work is a goal, life elbows above shoulder level and elevate scapulae; otherwise, shoulder abduction occurs only to 90° or less. Exhale when lifting.

Note: For optimum safety, keep the arms at a 90° only. Do not lead with the wrist. 

Once completed let the arms hang down with the weights past your knees to the floor. 3-4 second stretch then return weights to your lap and take 2-large inhale/exhale cycles.


Bicep Curls

Posture Weights– Sit on the edge of the chair or the bench. Put your legs together so the knees are touching. Bring your legs up on your tippy toes, with your feet directly under the knees and slightly back. This will help you to sit tall, and  it will help you to hold your abdominals in, all of which will help you to hold the proper alignment protecting your back.  (holding this position alone, will increase your heart rate)

Movement: Exhale as one elbow slowly flexes. Palm supinates gradually as weight is lifted. Inhale and gradually return back to mid-pronation as weight is lowered. Repeat other side, (12) single, then a set together (12) reps. Keep arms in close to rib cage and do not swing the body.

Safety Factors: Don’t squeeze the weights, keep your fingers loose. Don’t flex your wrist or extend it.

Once completed let the arms hang down with the weights past your knees to the floor. 3-4 second stretch then return weights to your lap and take 2-large inhale/exhale cycles.


 

 

 

 

 

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