KIDS ALREADY BORED AT HOME THIS SUMMER? WE CAN HELP. Our Summer Camp Field Trips can help take the boredom out of summer for your kids! They are open to anyone! Visit here for more information and a printable registration form.
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Click here for more program information and details.
"Fit Bits"...by April Kassebaum, Certified Personal Trainer A new feature offering timely fitness advice relevant to your Civic Center workout experience.
The Civic Center recently added a set of FIXED BARBELLS (pictured left) that range in weight from 20 lbs. to 110 lbs. Try the five fixed barbell exercises below to add a little pizazz to your workouts!
Here's a few training tips when performing these fixed barbell exercises:
1) Alternate each set between the narrow and wide grips provided on the barbells (see photo left).
Proper lifting form during each exercise should include keeping
your elbows straight, maintaining a tight core, and good breathing.
3) For endurance and definition, perform 3 sets of 30 reps of each exercise.
4) For mass and power development, perform 3 sets of 10 reps of each exercise.
#1 - Posterior Deltoid Straight Arm Press Arms behind the back pushing the barbell away from the body. Works the 'back' or posterior of the shoulder.
#2 - Tricep Press Photo shows the starting position of the exercise. Elbows at 90 degree angle, pushing the barbell above your head and extending the arms. Works the triceps on the back of your upper arm.
#3 Chest Press Photo
show the starting position of the exercise. Bring barbell down to
your chest and push up for one rep. Works the chest (pectoral) muscles as well as the triceps.
#4 Standing Bicep Curl Photo
shows position at mid-point of the exercise. Keep your elbows
close to your body. Works the biceps on the front of your
#5 Overhead Pull The
top photo shows the starting position. The bottom
photo shows the finishing position. Keep arms straight
throughout the exercise. Works the lat muscles in the back.
Be stronger than your excuses!
Kassebaum is available for fitness consultations at the Civic Center on
Tuesdays and Thursdays. Visit her website to contact her directly
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