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10 Cards in this Set
- Front
- Back
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Define "Compound Exercise" |
A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting. |
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Define pronated grip |
Over-hand grip (i.e., palm facing away from the body) on a "Pull up" |
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Define supinated grip |
Under-hand grip (i.e., palm facing towards the body) on a "Chin-up" |
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What are the guidelines for stretching out? |
- Never bounce during stretching. - Keep your movements slow and controlled. - Exhale as you perform each deep stretch. |
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Warm up Arm Circles (Warm ups for Pull-ups) |
- Move arms in complete circles 5 times forward and then 5 times backwards. |
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Lumber Jacks (Warm ups for Pull-ups) |
1. Stand with feet shoulder-width apart - Extend your hands overhead with elbows locked - fingers interlocked - palms up. 2. Bend forward at the waist and try to put your hands on the ground. 3. Raise up and repeat |
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Side bends (Warm ups for Pull-ups) |
1. Stand with feet shoulder-width apart - Extend your hands overhead with elbows locked - fingers interlocked - palms up. 2. Bend side to side. |
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Around the world (Warm ups for Pull-ups) |
1. Stand with feet shoulder -width apart - Extend your hands overhead with elbows locked - fingers interlocked- palms up - Keep your arms straight the entire time 2. Bending at the hips, bring your hands towards your right leg and in a continuous circular motion bring your hands towards your toes, then towards your left leg then return your hands overhead and bend backwards. 3. Repeat 3 times and change direction |
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Barn Doors (Warm ups for Pull-ups) |
1. Stand with feet shoulder -width apart - place your hands in front of your torso with your elbows tight to your sides and bent at a 90 degree so your forearms are parallel to the ground. 2. Grip your hands as though you have rubber in between them. 3. Squeeze your shoulder blades together while pulling your hands apart until they're aligned with your torso. 4. Return and repeat. |
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Chest Fly (Warm ups for Pull-ups) |
1. Assume the barn door position 2. Raise your hands and elbows straight up while maintaining the 90 degree angle until your elbows are at shoulder height 3. Squeeze your shoulder blades together, pull your hands away from each other until your hands are parallel to your ears. |
