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Christopheel · Joined: 02 Jul 2007 Posts: 931

Not that bad, now I know what is the Hamstring /sigh

ah ah

Wink

and 8 you didn't ask witch one he should do so it wasn't a tricky questions. "rate in order of most effective exercise to least effective exercise"

Theses days with my shift, I usually work with old and/or overweight people and many aren't able to do a girl's push-up I must start with : balloon near chest for push-ups, gradually they become able to do girl push up etc. I believe some of theses peoples will take at least (If they progress really quickly) 6-8 months before touching external weights for "Chest Exercises"

I always tend to start to heavy (Because when I started my first real program that was what an heavy plan and I'm still alive ah ah). I've been told many times to start really slowly ...

swanso5 · Posted: Mon Jun 30, 2008 10:33 pm Post subject:

- balloon near chest???
- start them on a smith machine / power rack with the bar resting at belly button to sternum ht and have them push ups from there from their feet...as they progress lower the pin down so they need to handle more of their own bodyweight...i don't like knee push ups much as you don't get the core workout like you do with push ups which is usually the weakest link anyway so it ends up falling further behind the chest and shoulders

technique needs to be perfect before going heavy...remeber the training continuum:

flexibility - stability - strength - power

only train one once the previous one has been established and is optimal

Christopheel · Joined: 02 Jul 2007 Posts: 931

swanso5 · Posted: Mon Jun 30, 2008 10:44 pm Post subject:

what balloon???

Christopheel · Joined: 02 Jul 2007 Posts: 931

Hum, you know these balloon, different size. There's always some in commercial gym. So it helps assist their upper body (by reducing the %of BW used) but the balloon is unstable so the core work is hard for many of them ...

Not exactly as doing it on the smith machine but I believe it does the job.

Christopheel · Joined: 02 Jul 2007 Posts: 931

here I remember, Swiss Ball ! lol that's the name

swanso5 · Posted: Wed Jul 02, 2008 2:02 am Post subject:

how are you using it? hands on ball? feet on ball? i can;t make sense of it

Christopheel · Joined: 02 Jul 2007 Posts: 931

not on feet, it would increase difficulty, not on hands either it would increase difficulty too.

I use medium size swiss ball (depending on the client's size) place in the abdominal/hips region. Then I reduce the ball size every session until they are at least in capacity to do a "Girl Push-up".

Well, that's the way I've been teach to make my clients progress if they are not able to do one perfect push-up.

In fact it reduce movement ROM and % of BW used.

Theses clients are those who usually have a hard time doing a partial squat on a wall or to walk up the stair ... We start bellow the beginning Wink

swanso5 · Posted: Wed Jul 02, 2008 3:27 am Post subject:

i get you now..noit the greatest way, they still don't get the core workout like a smith machine push up and the bw% used for that is nothing like a knee push up and a knee push up is nothing like real push up so their progression is way slower...try and get th smith machine method going

Christopheel · Joined: 02 Jul 2007 Posts: 931

milly · Joined: 29 Oct 2007 Posts: 39 Location: Australia

[quote="swanso5"]answers:

...make sue when you rotate, you're rotating form the thoracic spine, not the lumbar spine...this is why it's best to train the core for stabilisation rather than for movement

Can you give some examples of normal day to day activities, that would help me distinguish between using the thoracic spine and the lumbar spine. The reason I am asking is because sometimes after an aerobics class my lower back aches and sometimes after Pilates (so doing something incorrectly. If I can relate it to the wrong and right way to do a particular activity I can apply it to the exercise.

swanso5 · Posted: Sat Jul 26, 2008 12:26 am Post subject:

basically anytime you rotate you'd rotate so that your hips would also rotate which twists the lumbar/lower spine...vertebrea's aren't meant to be twisted...in dynamic activivties you won't eliminate all rotation from the hips but if you can minimise it then low back troubles will be decreased...pilates and yoga promote a lot of a lot of lumbar hyperextension and rotation which is why i don't really like them in genral...you low bacl troubles are probably coming from excessive anterior pelvic tilt...lok in the mirror and see if your arse sticks upwards at the back...you underwear line will be higher at the back then the front....this means you have tight/overactive hip flexors, quads, lower back, tfl/itb and weak/inhibited hamstrings, glutes and core