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4.2. EXERCISES FOR THE UPPER BODY / TRUNK

PRACTICAL Aim: The purpose of the course is to acquire the necessary knowledge about the basic strengthening exercises (back, especially back muscles, chest, abdomen) used in personal training, how they are taught and their variations. Learning Outcomes: By completing the course you will be familiar with a wide variety of strengthening exercises (by various means, with body weight) and will be able to apply, teach and modify them according to the physical condition and goals of your trainee client.

Topics

  1. 1 INDICATIVE EXERCISES FOR THE UPPER BACK →
  2. 2 FROM INCLINED POSITION, DUMBBELL CLOSE GRIP ROW EXERCISE →
  3. 3 BARBELL CLOSE GRIP ROW EXERCISE FROM INCLINED POSITION →
  4. 4 DUMBBELL CLOSE GRIP ROW (ALTERNATIVELY) →
  5. 5 SINGLE ARM CLOSE GRIP ROW →
  6. 6 INDICATIVE DUMBBELL (ROW) EXERCISES FOR BACK →
  7. 7 ONE DUMBBELL/ AUXILIARY INSTRUMENTS EXERCISES FOR THE BACK →
  8. 8 INDICATIVE BARBELL ROW (ROWING) EXERCISES FOR THE BACK →
  9. 9 INDICATIVE SINGLE-BAR OR DOUBLE-BAR EXERCISES FOR THE BACK →
  10. 10 INDICATIVE BAND EXERCISES FOR THE BACK →
  11. 11 DUMBBELL SHRUG →
  12. 12 INDICATIVE EXERCISES FOR TRAPEZIUS →
  13. 13 INDICATIVE STRETCHES FOR THE BACK MUSCLES →
  14. 14 INDICATIVE EXERCISES FOR THE LOWER BACK/DORSAL MUSCLES →
  15. 15 TRUNK EXTENSION FROM PRONE POSITION →
  16. 16 INDICATIVE EXERCISES OF THE INDIGENOUS MUSCLES OF THE BACK →
  17. 17 INDICATIVE BENCH EXERCISES FOR DORSAL MUSCLES →
  18. 18 INDICATIVE STRETCHES FOR NECK- BACK- SPINE →
  19. 19 INDICATIVE EXERCISES FOR THORACIC/CHEST MUSCLES →
  20. 20 EXAMPLES OF TECHNIQUES FROM SUPINE AND RAISING POSITION →
  21. 21 DUMBBELL CHEST PRESSES →
  22. 22 DUMBBELL CHEST PRESSES - TURN ARMS →
  23. 23 FLYES →
  24. 24 FLYES AND CHEST PRESSES COMBINATION →
  25. 25 DUMBBELL PULL- OVER →
  26. 26 INDICATIVE DUMBBELLS CHEST EXERCISES ON BENCH (OR STEP) →
  27. 27 INDICATIVE BARBELL CHEST EXERCISES →
  28. 28 WIDE PUSH UPS →
  29. 29 INDICATIVE BODYWEIGHT CHEST PRESSES →
  30. 30 CHEST PRESSES EXERCISES USING DIFFERENT EQUIPMENT →
  31. 31 INDICATIVE STRETCHES FOR THORACIC MUSCLES →
  32. 32 INDICATIVE EXERCISES FOR ABDOMINAL (ABS) MUSCLES →
  33. 33 MUSCULAR PARTICIPATION IN IMPLEMENTATION OF ABS EXERCISES →
  34. 34 EXAMPLES OF ABDOMINAL MUSCLES’ ACTION →
  35. 35 CRUNCHES →
  36. 36 CRUNCHES TWIST →
  37. 37 RAISED LEG CRUNCHES →
  38. 38 REVERSE CRUNCHES →
  39. 39 FRONT PLANK →
  40. 40 INDICATIVE EXERCISES FOR RECTUS ABDOMINIS →
  41. 41 INDICATIVE EXERCISES FOR THE OBLIQUE ABDOMINIS →
  42. 42 INDICATIVE EXERCISES ABS MUSCLES / USING DIFFERENT EQUIPMENT →
  43. 43 INDICATIVE STRETCHING TECHNIQUES FOR ABDOMINAL MUSCLES →
  44. 44 KNOWLEDGE ASSESSMENT QUESTION →