Terre Pruitt's Blog

In the realm of health, wellness, fitness, and the like, or whatever inspires me.

  • I teach Nia, yoga and stretch!

    Nia: Thurs at 9 am

    Yin Yoga: Mons at 11:30 am

    Gentle Yoga: Tues at 10:30 am and Thurs at 6:00 pm

    Stretch: Thurs at 10:30 am

    Please see my website for details! I sub for the City of San Jose and the YMCA so check my website for dates and times!

    I am also available for private Nia / yoga / Personal Training!

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  • My Bloggey Past

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    Chose a month above to visit archives, or click below to visit a page.

Posts Tagged ‘push workout’

Give A Little Love

Posted by terrepruitt on September 18, 2019

Ok, so I am sitting at my computer trying to come up with something to post. I have come up with a few ideas but all of them have to do with Yin Yoga because I have that on the brain somewhat since I just started teaching a Yin Yoga class. I really, really love the practice and I just want to keep on about it, but I don’t want to inundate you all with just yoga stuff. I also kinda wanted to take the day off because my hubby is cooking dinner and I would like to be down in the kitchen visiting with him. One thing I did to try to give me a post idea was I looked at the number of views for my posts. I started a couple of posts as follow up post to help give some of my post some love. But again, I want to be downstairs because I hear my honey in the kitchen. So, I decided to just list a few of my posts that I think are still relevant and could be of interest to you. I have been blogging 10 years so I would bet that some of you have missed a few posts. Well, maybe click on a link below if something catches your eye.

Thanks.

Inflammation – a quick little read that might give you something to think about

Loose Feeling Joints – too loose might not be a good thing

Trauma – a cream I used to like, I think they changed the ingredients or marketed as Traumeel now

Push Workout – Sample – like it says

Vase Are Like That, Ya Know? – a post about not knowing what to write, and then turning to life

Mews Of Change – announcement of changing our cats’ names

Ok, I’m off to celebrate and be with hubby.

Thanks for stopping by!

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Quadriceps

Posted by terrepruitt on February 20, 2010

I subbed a Nia class in another part of San Jose today and so I had a different group of participants, and the routine we did today has a lot of bows in it.  Watching the class do the bow stance made me think of how a bow is somewhat of a lunge. Reminded me how we really do work a lot of muscles in our Nia workouts with all of the different exercises we do.  The bow stance is one of Nia’s 52 Moves.

Did you know you Quadriceps are made up for four muscles?  Maybe, but since we always say, “quads” we might be thinking of them as one muscle.  Of course, when we stop to think about it we understand that “quad” means four so it makes sense that quadriceps is four muscles.
 
Basically they work together.  It is not as if you can work just one.  Our quads extend the leg and flex the thigh.   They move our thigh towards our chest and kick our foot out (as an example).  Quads would be included in a “Push” workout.    Lunges and squats target the quadriceps. 

I am pretty sure you knew that the quadriceps were four muscles, but I thought I would just remind you.

Posted in Muscles | Tagged: , , , , , , , , , , , , , , , , , | 2 Comments »

Muscle Contractions

Posted by terrepruitt on January 19, 2010

Muscles contract.  An isotonic muscle contraction is when the length of the muscle changes.  The isotonic contraction could be a concentric contraction where the muscle shortens or an eccentric contraction where the muscle lengthens.

As an example, your arm is hanging at your side, when you lift your hand to touch your shoulder that is an isotonic contraction.  Your biceps muscles are shortening, pulling your hand up to your shoulder in a concentric contraction, your triceps are lengthening in an eccentric contraction.  Lowering your arm the biceps muscles are lengthening in an eccentric contraction and it is actually your triceps contracting in a concentric contraction that is pulling your arm down.  But since gravity is helping the triceps don’t have to work very hard.

An isometric contraction is when the muscle contracts but the length of it does not change.  For instance, when you sneeze or cough. Your abdominal muscle contracts, but unless you bend into the sneeze/cough the length does not change.

To strengthen the muscles resistance needs to be added to the contraction.  Muscle must be challenged and learn to overcome the challenge in order to become stronger.  Tension/resistance needs to be added to movement/contraction.

There are many forms of resistance; gravity, weights, bands, tubes, immoveable objects (that you try to push or pull), all of it can assist in strengthening the muscles. 

The muscles can gain strength from both the concentric contraction and the eccentric contraction.  So lowering the weight after having lifted a weight toward your shoulder in a biceps curl can contribute to strength.

When the muscles contract in a concentric contraction they are pulling on bone. But that is not be be confused with a push workout or a pull workout.  Even when you are working your “pushing muscles” your muscles are actually contracting and pulling on the bones to complete the exercise.

Muscles contract, it is the added resistance that makes them stronger.

Posted in Exercise and Working Out | Tagged: , , , , , , , , | Leave a Comment »

Push Workout – Sample

Posted by terrepruitt on November 24, 2009

–Push Ups (So many versions, pick one)
–Squats on BOSU (standing on the rounded side)

–Chest press with dumbbells lying on stability ball
–Wall Squats with stability ball

–Flyes lying on stability ball
–Air bench (“sitting” back against wall)

–Triceps Dip
–Side Step Drill using BOSU

–Triceps Kickbacks using bench
–Calf raises on BOSU (standing on the rounded side)

This is just a generic sample of a push workout.  There are so many ways to do push ups you should do them however you safely are able and however best fits your goals. 

Squats on the BOSU can also be done standing on the flat side, which would be more of a challenge.

With the chest press and the flyes on the stability ball you are keeping your upper back supported by the ball, but to get a bit of lower body in there and some stability practice your hips are off the ball and level with the floor.

Wall squats can be done with one leg.

The side step drill can be timed.

This was initially created for the exercises to be done in pairs as listed; one set of push-ups, one set of squats, then back to push ups, then squats, then on to the next pairing. But just like the Pull Workout, the weight used, the reps done, the speed in which do it and how many times you do it all depends on what you are trying to accomplish.

Try squeezing a workout in between all the Holiday Happenings and New Moon risings, even if you have to do it during the twilight hours.

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