Terre Pruitt's Blog

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Posts Tagged ‘weighted bar’

Inner Thigh – Weighted Bar

Posted by terrepruitt on September 29, 2012

Squats are great for the legs.  The first thing that comes to my mind when I think of a squat is sitting in a chair.  So with the legs somewhat close together, the feet about shoulder width apart you then lowering your pelvis/buttocks down as if you are going to sit in a chair.  When in reality a squat CAN be with a wider stance.  I am vaguely remembering a “conversation” via comments on my blog about squats in Nia.  We were talking about Nia squats being different from the squats in my Ten Minute Workout.  I believe squats with weights are different from squats without weights.  And I think that since I was focused on squats with weights I was not really thinking about side squats.  We do side squats in Nia but now I think of that as Sumo Stance.  The routine I am looking at right now has many squats in it.  The squat works the legs, both front and back.  The wider apart the feet the more the movement works the inner thighs.  Since I am looking at a routine that has a lot of side squats or sumo stances it had me thinking . . . In addition to squats a way to get the adductors is to do movements where the leg is brought in towards the midline of the body.  One exercise you might be familiar with is the inner thigh lift/raise.  As with many exercises there are different versions and variations, but the basic of this one is lying on one side of your body with your torso propped up on your elbow.  The “top” leg is back behind you with your foot flat on the floor.  The other leg is straight down and lying on the floor.  Then you lift the leg up toward the sky, keeping it parallel with the earth.  So the inner thigh is being lifted toward the ceiling.

Well, this is a great one to use the weighted bar with.  I had forgotten about my bar until recently.  Then I remembered this exercise.  I would recommend using shoes with the bar.  I did it without shoes and I had to hold my foot at an odd angle to keep the bar from hurting my foot.  I decided to continue my set without putting on shoes – because I didn’t want to stop – but I made a mental note to use shoes in the future.

Dance Exercise, Nia, Nia at the City of San Jose, Nia classes in the South Bay, Nia Teacher, Nia Class, San Jose Nia, Nia San Jose, Nia workout, Nia, ZumbaOne end of the bar rests on the foot of your straight leg.  The bar runs the length of your body.  The other end is up near your hands where you can secure it to the ground.  Then you simply lift your leg.  Make sure that the bar is resting firmly on your foot so it does not roll off and cause an injury.  This exercise really targets the leg/hip adductors, the muscles that pull the thigh towards your body.

As I stated there are variations of this, some could be:  dumbbells place on the thigh (and held securely!), instead of using the weighted bar.  It can be done without any weights at all.  And/or without weight, the upper leg and be in front.

I think it is a great idea to do different exercises to target the same muscles.  Especially since when you do a different exercise to target a specific muscle or muscle group there are usually different or additional muscles that end up getting used.  So it is nice to switch it up.

Might you switch it up and do thigh raises instead of squats?  Are you familiar with the inner thigh lift?

Posted in Exercise and Working Out | Tagged: , , , , , , , , , , , | 4 Comments »

Triceps Extension

Posted by terrepruitt on March 1, 2011

I told my Nia Sister Jill that I wanted to post some exercises one can do with a weighted bar.  Her comment on my one of my last posts helped encourage me.  A couple of ways to use the weight bar is triceps extensions.  You can stand or sit down, grasp the bar in an over hand grip, then carefully raise it over your head until your elbows are pointed towards the ceiling and the bar is behind your head, push the bar up.  Concentrate on keeping your elbows pointing up at the ceiling.  Don’t rock, sway, or use momentum to get the bar up and back down (behind your head).   Be sure that the movement is smooth and controlled.  Your core is tight.  Abs contracted to assist in protecting your lower back.  The movement is just from your elbows and you are moving your forearms.  Your head does not move, the bar does not touch your head or your shoulders/neck.

This same thing can be translated into a lying down exercise.  Elbows pointed up, forearms move.  The triceps do the work do not let momentum move the weighted bar.  In this position your core is still tight.  Abs are contracted even while lying down.  Also be careful not to let the bar hit you in the head.

You hands can be about shoulder width apart or close together.  I like to adjust the width depending on how I am feeling.  Another way to do this, depending upon the weight of your bar, you can rest one end of the bar on the ground.  While this allows for the ground to assist you with the weight, I find that it requires me to have my wrist bent at an odd angle.  Be very aware of your wrist if you are allowing one end of the bar to rest on the ground.  You want to make certain that you are not injuring the rest.  So experiment to find a comfortable position that does not put too much stress on it.

These are the same exercises that you might have done with dumbbells.  Using the weight bar is just a different way of doing them.

Posted in Exercise and Working Out | Tagged: , , , , , , , , | 6 Comments »

Weighted Bar

Posted by terrepruitt on January 20, 2011

Look what my parents bought me for Christmas.  Yup, I asked for dumbbells, but I did it at the last minute so then gave me cash instead—WAIT!  I just realized that.  Hmmm?  Maybe I’m onto something . . . .  Sorry, I digress.  Anyway . . .they gifted me more than plain dumbbells cost so I got a weighted bar too!  Yay!  I just got it and I can’t wait until my toe is  COMPLETELY  healed so I can really use the bar.

A weighted bar can be used in so many ways.  It can be used as you would use dumbbells.  You can use it for bicep curls, bent over rows, dead lifts, lunges, triceps extensions . . . . pretty much like dumbbells.  The length adds to the effort of   having to keep it stable.  So, I can use it now, sitting down, but since it does add an additional balance element to it,   I need to wait until my toe is healed (and I can actually balance my foot) before I start adding that extra weight.

One reason wanted this was so that I could do Good Mornings, because that is one exercise that needs a bar.  Holding the bar over your shoulders just makes more sense.

For now I am able to still do Nia in my classes, but I am limited until my toe heals.  I am not doing much with weights at the time being.  I am very excited to really get to work with my bar, though.  So stay tuned.

Posted in Misc | Tagged: , , , , , , , , , , , , , | 6 Comments »