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Gunnar Peterson's Lucky thirteen |
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Written by ray khan
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Wednesday, 06 May 2009 19:55 |
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The Lucky Thirteen exercises are a series of exercises employed by Celebrity Trainer Gunnar Peterson. Gunnar is one of the nation’s leading trainers and is well known for his clientele, from Angelina Jolie to Jennifer Lopez. The Lucky Thirteen exercises are used in the Kick-Fit Corporate Fitness Program at Liberty Media and Liberty Global. According to Kick-Fit Corporate Fitness Founder Ray Khan, Gunnar Peterson's book, The Workout, is an invaluable source of information for the Kick-Fit Athletics Training Program. Ray, one of the nation’s top Corporate Fitness Trainers, incorporates some of Gunnar's training techniques and has found them to be very useful in optimizing the health and fitness of Kickfit Athletics’ clients. Below is a short excerpt from Gunnar's book, The Workout. "The best resistance-training workout leaves no stone unturned. It’s a program that targets every major muscle group in your body, not just the ones you’re concerned with. The Lucky Thirteen are the best overall muscle-developing exercises with the most versatility. They’re the force behind The Workout." For your legs and butt: The squat and the lunge
For your chest: The chest press and the chest fly
For your back: The pulldown and the row
For your shoulders: The shoulder press and the raise
For your triceps: The pressdown and the extension
For your biceps: The curl
For your abs: The crunch and the reverse crunch |
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Last Updated on Wednesday, 06 May 2009 19:57 |
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Written by Administrator
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Saturday, 07 March 2009 22:44 |
BOXING FOR LONGEVITY AND VITALITY
The rotational forces present when executing a punch make for a greater calorie burn. The increased caloric burn is because when the body executes a boxing technique it engages muscles in balance in all planes. At the point of impact, the body must redirect through proprioception and engage opposing muscle groups to maintain balance and counter the forces it experiences at impact. The entire subscapular region and subscapular stabilizers (which include the serratus posterior, latissimus dorsi rhomboids, subscapularis, levator scapulae, pectoralis minor and the trapezius muscles) all come into play. Boxing is a whole body exercise that engages the upper core (transverse spinalis, obliques, and rectus abdominus) and the lower core muscles (glutes, quadriceps, gastrocnemius, and soleus). This is
important to know in today’s technological society where we sit for prolonged hours at a desk or in front of a computer. Lack of movement weakens the entire subscapular region. This
translates into neck and back problems as the muscles supporting the head get weaker. Since the head maintains its weight, people experience headaches and back pain. Additionally,
repetitive motion in the fingers, wrist and elbow leads to strain and overuse of select muscles. Muscles are synergistic which means that they work together. Thus, if one part of the body is weak,
then it compensates by using other muscle groups to stabilize. This results in strain of muscles seemingly unrelated to the weaker groups.
Boxing is not only a great way to get in shape but also phenomenal at retaining your youth, vitality and flexibility because of the amount of dynamic movement it entails. Just look at Will Smith when he trained to represent Muhammed Ali, Sylvester Stallone for the movie Rocky, and Hillary Swank in Million Dollar Baby. These people are actors following a boxing regime and the results speak for themselves.
Copyright © 2006 by Kick-Fit Athletics |
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Written by Ray Khan
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Saturday, 07 March 2009 22:41 |
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Last Updated on Saturday, 07 March 2009 22:43 |
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