05 April 2014

Extensions

What does the  word 'Extensions' immediately remind you of? Now, now, please don't say nails or hair... remember this is the AtoZ challenge and I am trying to stick to a theme!!

So, w.r.t. extensions, the exercises that I can immediately recall are back extensions and knee extensions. The Quadriceps (muscles on the front of the thigh) are the knee extensors and can be exercised using weight machines or weighted cuffs.Here is an image that will give you an idea.


If you are exercising on a machine, remember to keep your tummy tucked in (this will stabilise the spine), keep your head straight and breathe out every time you straighten the knees. Hold on to handles-trust me, your exercise performance will improve. 

Squats is another exercise that will help make the Quadriceps stronger. At all times remember to take your weight on the entire foot. Do not let your knees jut ahead of the toes when moving downwards.Also do not lower yourself to a below the level of your knees. That puts excessive stress on the knee joints. You may have already experienced a similar difficulty when getting out of low sofas.


Strong back extensors will ensure a good posture and must be exercised proportionately with the abdominals.The basic movement of back extension is bending the trunk backwards. The exercise is usually done lying face down on an exercise mat with hands crossed behind at the buttocks. I find that this gets quite boring after a while. Some excellent ways to add a zing is by doing back extensions from the edge of an exercise plinth or on a Swiss Ball. Its a good idea to begin these sets under supervision. To increase intensity further, change the position of your hands from behind the back to behind the neck or even stretched out besides your ears. Always keep the head and neck in line with the trunk.
I can continue, but I know you have many blogs to visit and comment...
Stay fit, stay healthy!
:)

Disclaimer: All suggestions are general in nature. Readers are advised to exercise caution before implementing them and seek expert advise about what is suitable for their specific needs. 

8 comments:

Corinne Rodrigues said...

Oh this reminds me of my time in the gym - one phase of my life. Need to get back to it!

Archana said...

Its never too late. Thanks for visiting Corinne.

musicfanandrea said...

Love your theme, something I should remember :) Not necessarily the gym part, mind you, but the exercise part.
To your topic today, I can't really use them, my knees always cried out in pain on them :(
Thanks for the visit and good luck :)
- Andrea, #atozchallenge Mighty Minion Asset

Archana said...

Thanks Andrea! :)

JANU said...

Am on a break from my gym...had got boring over a period of time. Extensions are too good for me and especially for my broken leg.

Archana said...

You are right, it can get boring after a while. Plan to covet this aspect later. Watch out for the 'V' post. Thanks Janu.

carol said...

I just joined a gym and am still getting to know all the machines.

http://carolsnotebook.com

Archana said...

Carol, it may take a while to learn to use all of them. Take your time. Thanks for stopping by. :)