Santa Barbara Fitness - Video of the Month

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Feb 08th

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Video of the Month

Video of the Month - Biceps Curl

This month, Jesse and Doug will show you the proper way to do a biceps curl, so you can maximize your results!

Bicpes Curl:

Muscles Being Used:

Biceps Brachii
Brachialis
Brachioradialis
Anterior Deltoids
Upper and Middle Trapezius

Progressions:

Alternate between lifting one arm then the next
Increase weight/resistance

Common Deviations:

Arms go forward excessively: This activates your shoulders and chest more, and is indicative of someone using too much weight
Excessive arch in lumbar spine
Swaying: This uses momentum instead of strength
Holding in your breath: Exhale as you lift your arms up, and inhale as you lower your arms down
Clenching at the Jaw

Video of the Month - Plank Hold

This month, Melanie and Doug will show you the proper way to do a plank hold.

The Plank Hold

Muscles Being Used:

Rectus Abdominus
Transverse Abdominus
External Obliques
Internal Obliques

The Rectus Abdominus is the muscle that we usually associate with the "six-pack." The Transverse Abdominus is the deepest muscle in our core, and works as a stabilizer in this move. The internal and external obliques make up a "corset" around our core, and are engaged in this exercise.

Progressions:

Move up onto your toes from your knees.
Lift one leg up

Common Deviations:

An arched lower back: make sure your spine forms a straight line from the top of your head down to your feet.
A rounded back: If your butt sticks up into the air, bring it down so that your spine forms a straight line from the top of your head down to your feet.
Excessive neck extention: Make sure your neck is in line with your spine.
Rounded shoulders: If your forearms are not directly under your shoulders, it can create unnecessary tension in your upper trapezius and neck. Make sure your body is properly aligned.

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