Fitness Bootcamp
When you lift a grocery bag or briefcase, do you have the same weight balancing or stabilizing you on the opposite side? Whether you're painting, mopping, opening or closing a door, you'll always have a "dominant" side and stabilization will be needed on the other side of the body. The side with weight is also known as a "loaded" side.
When training one limb at a time is called unilateral training. Make sure you maintain good spinal alignment. You can also perform these moves on a Swiss ball. You ca do many "functional" exercises and lifts including different sets of exercises to help you perform these multi-angular movements. I suggest you do these moves at least once a week to help force your trunk stabilizers to wake up, avoid overuse mechanical wear pattern and help you train multiple planes of motion.
This extra challenge to your body is designed to prepare and improve daily "function" or ways your body is forced to move in. We are not trying to build muscle here; we are trying to optimize daily performance for life.
Here are seven moves you ca do with cables or dumbbells. I suggest you start with a weight that is 50 percent lighter than you normally use. Also, when performing lateral raises, begin as you would normally, then change the angle by moving your arm simply a few degrees towards your front side. By changing the angle, you'll change the emphasis on the deltoid.
1- Tricep kickback
2- Incline dumbbell bench press
3- Incline dumbbell front deltoid press
4- Lateral raises
5- Dumbbell bent over row
6- Dumbbell curls
7- Dumbbell overhead press
Enjoy the possibilities and variety this type of training can offer and have fun!
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