Photography by Ian L. Sitren

Posts tagged “weight training

Deadlifts With Ava Cowan

An outstanding workout series I photographed over a few days with IFBB Figure Professional Ava Cowan. “Professional” for sure when it comes to Ava!

And be sure to “Like” the Facebook page for our gym shoot location Palm Springs Fitness Center, my favorite gym and to keep up with my posting over there as Social Media Manager. It helps me a lot and I promise to make it fun! Thanks!

OLYMPUS DIGITAL CAMERA

OLYMPUS DIGITAL CAMERA

Deadlifts done right with IFBB Professional Figure Competitor Ava Cowan…

Preparation:

With feet flat beneath bar, squat down and grasp bar with shoulder width or slightly wider overhand or mixed grip. Start with light weight to not only warm up but to determine what you are capable of lifting.

The addition of wrist straps can great improve your ability to perform multiple reps as well as more weight. If no straps are used, a mixed grip is a great way to grip the bar.
Start with 2 sets of 15 reps before moving into working weight.

Execution:

Lift bar by extending hips and knees to full extension, keeping the bar close to the body throughout the movement. Keep your back flat throughout the exercise and pull shoulders back being mindful not to round the shoulders. Also, keep knees pointing the same direction as your feet. Return and repeat.

The simplified version of the muscles used are:

The grip strength (finger flexors) and the lower back (erector spinae) work isometrically to keep the bar held in the hands and to keep the spine from rounding.

The gluteus maximus and hamstrings work to extend the hip joint.

The quadriceps work to extend the knee joint.

The adductor magnus works to stabilize the legs.

Core musculature remains braced to stabilize the spine.


Fitness Journey With Myrna At 82

I love meeting and talking with these wonderful people when I do these videos for Palm Springs Fitness Center. Be sure to take the few minutes to watch them. They really are uplifting!

And please “Like” the Facebook page for Palm Springs Fitness Center for more of my videos and photos and fitness related fun! It helps me too, so do it for me! Thanks!


Training With Flavio

Another quick workout video for Palm Springs Fitness Center with retired Professional Bodybuilder Flavio. Thanks!

 


225 Done Right

225 pounds or 65 pounds, it’s all a matter of doing it right. Anu Mcknight with great form doing incline bench press during our photo shoot at Palm Springs Fitness Center.

His back end solid on the seat, feet planted flat, shoulders and head back. Hands well spaced to make the exercise work the chest and not too close together activating the triceps. Bring the bar straight down to just above the center line of your chest and then back up, not locking out your elbows. Slow, easy and repeat. If you are only moving it in a partial range, too heavy, lighten up.

Anu-Incline_Bench_Press


Triceps Push Downs

From one of my photo shoots. It may have been the first time Angela D Segovia had been published in a magazine. Great fun! At Palm Springs Fitness Center.

I think Fitness Model Angela Segovia looks really good doing triceps during our photo shoot! What do you think?

 


Middle Rear Delt

“This is an angle that enables you to target the middle and mid rear deltoid. The more angles that are targeted the more complete the development. It’s the middle rear delt that can be overlooked.”

– A more advanced training tip from IFBB Figure Pro, Ava Cowan. From a magazine workout series photographed by me right here at Palm Springs Fitness Center. Thanks!

Ava-Rear_Delts


Shoulders

My latest video for Palm Springs Fitness Center, my favorite gym by the way! With trainer Bill Bunchak.