Question

Keep shoulder blades down and together throughout the entire movement" is an appropriate cue to give clients during which of the following movements?

Dumbell incline bench press

Chin Up

Hanging leg raise

Squat

Answer 1

Keep shoulder blades down and together throughout the entire movement in SQUAT

DUMB BELL INCLINE BENCH PRESS -

• STEp 1
• SET AN Adjustable bench to an incline of 30-45 degrees. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended.
• STEP 2
• Pull your shoulder blades together, and slightly stick out your chest. Lower both dumbbells to the sides of your chest. Pause, and then press the dumbbells back to the normal position

CHIN UP EXERCISE -

chin-up is pulling from an overhead position, and the specific joint actions include elbow flexion and shoulder extension in the sagittal plane.

The movement involves hanging from a horizontal bar (usually at an overhead height) and using a supinated (underhand) grip while pulling the body toward the bar so that the elbows move past the rib cage until the chin elevates above the bar.

HANGING LEG RAISE

1. Stand in the frame with your arms resting on the arms of the chair. Grab on to the handles of the chair, if it has them.
2. Check that your arm position is firm (you need to be able to lift your bodyweight from the floor).
3. Inhale as you engage your abdominal muscles to prepare for the leg lift.
4. Lift your legs by bending at the knees. Go no higher than your waist.
5. With an engaged core, exhale as you lower your legs in a controlled movement until you're back in the starting position.
6. Aim for 8 to 10 raises before resting (one set). Work up to 3 sets of 10 raises.

SQUAT- DYNAMIC STRENGTH EXERCISE

1. Start with your feet slightly wider than hip-width apart.
2. Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting position.
3. Lower your hips until your thighs are parallel or almost parallel to the floor.
4. You should feel the squat in your thighs and glutes.
5. Pause with your knees over, but not beyond, your toes.
6. Exhale and push back up to the starting position.