TECHNIQUE OF EXERCISE There’s a reason why every exercise you perform comes with instructions… By using the correct techniques, you will: Get the most.

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Presentation transcript:

TECHNIQUE OF EXERCISE There’s a reason why every exercise you perform comes with instructions… By using the correct techniques, you will: Get the most out of each exercise. Train the specific, targeted muscles. Decrease your chance of injuries.

Introduction to the 4 Basic Exercises 1. squat 2. lunge 3. push-up 4 Introduction to the 4 Basic Exercises 1. squat 2. lunge 3. push-up 4. plank

THE SQUAT READY POSITION Feet shoulder width apart EXECUTION Knees soft Core tight Chest up Head level, look forward NO NO’s DO NOT let knees go past toes DO NOT let spine curve DO NOT let knees fall inside of ankles DO NOT hold breath DO NOT lift heels off floor EXECUTION Reach hips back and down to as low as possible with A straight back Knees and toes align Exhale on up/exertion

Right or Wrong?? READY POSITION Feet shoulder width apart Knees soft Core tight Chest up Head level, look forward EXECUTION Reach hips back and down to as low as possible With a straight back Knees and toes align Exhale on up/exertion NO NO’s DO NOT let knees go past toes DO NOT let spine curve DO NOT let knees fall inside of ankles DO NOT hold breath DO NOT lift heels off floor

Let’s do some SQUATS!!! Go with your partner Do a few squats Take pictures as directed Try to notice correct and incorrect technique of partner Come back to whole group (3-4 minutes) How to Take Pictures 1. Take a picture from the front in ready position 2. Take a picture from the front in full execution position 3. Take a picture from the side in full execution position 4. Take a picture from the side in completed position (also ready position)

Squats 1. 3. 2. 4.

Right or Wrong?? READY POSITION Feet shoulder width apart Knees soft Core tight Chest up Head level, look forward EXECUTION Reach hips back and down to as low as possible With a straight back Knees and toes align Exhale on up/exertion

READY POSITION Stand with one foot forward and the other foot back in scissor position, back heel lifted, front heel down Toes point forward Knees point forward Core tight Shoulders and hips vertically aligned EXECUTION Lower back knee straight down, keeping it under hip to floor Push down on front heel to lift to start position Keep weight on heel of front foot Exhale on up/exertion NO NO’s DO NOT let knee go past toes DO NOT slouch or bend forward DO NOT lift front heel off the floor THE LUNGE

LUNGES READY POSITION Stand with one foot forward and the other foot back in scissor position, back heel lifted, front heel down Toes point forward Knees point forward Core tight Shoulders and hips vertically aligned EXECUTION Lower back knee straight down, keeping it under hip to floor Push down on front heel to lift to start position Keep weight on heel of front foot Exhale on up/exertion NO NO’s DO NOT let knee go past toes DO NOT slouch or bend forward DO NOT lift front heel off the floor

Let’s do some LUNGES!!! Go with your partner Do a few lunges Take pictures as directed Try to notice correct and incorrect technique of partner Come back to whole group (3-4 minutes) How to Take Pictures 1. Take a picture from the front in ready position 2. Take a picture from the front in full execution position 3. Take a picture from the side in full execution position 4. Take a picture from the side in completed position (also ready position)

Right or Wrong?? READY POSITION Stand with one foot forward and the other foot back in scissor position, back heel lifted, front heel down Toes point forward Knees point forward Core tight Shoulders and hips vertically aligned EXECUTION Lower back knee straight down, keeping it under hip to floor Push down on front heel to lift to start position Keep weight on heel of front foot Exhale on up/exertion LUNGES

PUSH-UP READY POSITION Palms flat, fingers slightly spread and pointing forward Toes close together and curled under Squeeze core muscles to maintain ear to knee alignment Wrists align with elbows Shoulders over hands EXECUTION Bend elbows back and away from the body Go down 90 degrees or until the shoulders and elbows are parallel to the floor Push up to ready position PUSH-UP NO NO’s DO NOT let hips sag down toward floor DO NOT raise buttocks up toward the ceiling DO NOT let thighs, hips, or belly touch the floor DO NOT round back up or down DO NOT drop or lift head DO NOT let shoulders shift behind or in front of hands

MODIFIED PUSH-UP READY POSITION Palms flat, fingers slightly spread and pointing forward Knees together on floor Squeeze core muscles to maintain ear to knee alignment Wrists align with elbows Shoulders over hands EXECUTION Bend elbows back and away from the body Go down 90 degrees or until the shoulders and elbows are parallel to the floor Push up to ready position NO NO’s DO NOT let hips sag down toward floor DO NOT raise buttocks up toward the ceiling DO NOT let thighs, hips, or belly touch the floor DO NOT round back up or down DO NOT drop or lift head DO NOT let shoulders shift behind or in front of hands

Right or Wrong??

Let’s do some PUSH-UPS!!! Go with your partner Do a few push-ups How to Take Pictures 1. Take a picture from the front in ready position 2. Take a picture from the front in full execution position 3. Take a picture from the side in full execution position 4. Take a picture from the side in completed position (also ready position) Go with your partner Do a few push-ups Take pictures as directed Try to notice correct and incorrect technique of partner Come back to whole group (3-4 minutes)

PLANKS High plank Low plank Place palms flat, fingers slightly spread and pointing forward, toes curled under, lift Vertically align wrists and shoulders Form a straight line from ears to ankles Squeeze core to maintain posture Place forearms and palms flat on floor, curl toes under, lift Vertically align shoulders and elbows Form a straight line from ears to ankles Squeeze your entire core to maintain the integrity of your straight line.

Right or Wrong???

Right or Wrong???

Core Muscles

Let’s do some PLANKS!!! Go with your partner Do a few planks How to Take Pictures 1. Take a picture from the front in ready position 2. Take a picture from the front in hold position after 10 seconds 3. Take a picture from the side in hold position after 10 seconds 4. Take a picture from the side in ready position Go with your partner Do a few planks Take pictures as directed Try to notice correct and incorrect technique of partner Come back to whole group (3-4 minutes)

Homework Assignment For each of the 4 basic exercises: Take a picture from the front in ready position Take a picture from the front in full execution position Take a picture from the side in full execution position Take a picture from the side in completed position One exercise per page Four pictures per page Total four pages of pictures for homework Sample to follow…

Lunges

Push-ups

Modified Push-up

High Plank and Low Plank

Homework Assignment For each of the 4 basic exercises: Take a picture from the front in ready position Take a picture from the front in full execution position Take a picture from the side in full execution position Take a picture from the side in completed position One exercise per page Four pictures per page Total four pages of pictures for homework

Window opens A day = October Window closes B day = October