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28 October, 2009

25 October, 2009

Fitness Stick

Side lift with side overhead press.



Starting Position : Put the two ends of the tubing in your feet and hold the Bar in hands, about shoulder width apart, in front of the thigh. You are standing straight.



1. Ending Position : Slowly, as you exhale, lift the outside leg up to the side and simultaneously, lift the bar overhead diagonally to the opposite side.

Repeat this 20 times and then change the side.

Muscles worked- Abductors and Deltoid. The core muscles help to stabilize and balance.

2. Glute squeeze with overhead press



Starting position- Put the two ends of the tubing in your feet and hold the Bar in hands, about shoulder width apart, in front of the thigh. You are standing straight.



Ending Position : Slowly, as you exhale, lift one leg back and simultaneously, lift the bar overhead.

Repeat this 20 times and then change the leg.

Muscles worked- Glutes and Deltoid. The core muscles help to stabilize and balance.



3. One hand Rowing



Starting position- Put the two ends of the tubing in your feet and hold the Bar. Take one step forward and the other back as in a lunge position.



Now take the Bar in one hand outside towards the thigh.



End Position- Slowly, as you exhale, place one hand on thigh for added support and balance. lift the bar up, bending your elbow and bringing the hand from hip level to waist level. Simultaneously retract the scapula.

Repeat this 20 times and then change the side.

Muscles worked- Rhomboids.