Fast Friday - Incline Rowing Pull Ups

1. To start, leave both feet on the ground. Hold a low study pipe, branch, or overhead handle. Lean far back, body straight. Bend both elbows to pull up and lower down as many times as you can. Improve by increasing the number of times, and how fast you can pull up.
2. Once you can hold on and pull up, increase strength and balance by lifting your feet to the overhead support. Hold on whatever way you want that is safe. Pull up and down.
3. Hold your body straight, not rounded as pictured. You will work your muscles harder, involve core muscles, and train knowledge and use of healthier positioning.
   

Rows are great and useful exercise. Instead of standing or sitting bent over, you can strengthen the same and more muscles without loading the lumbar discs. These incline rows are fun and useful for climbing, and building ability to do pull-ups.

Readers send in your straightened photo to be featured as the Fix for this Fitness.

When you send me your photos of fixing this and other fun things, send a photo sharing link of web-size, not high resolution, instead of e-mailing photos to me. Blogger isn't letting me upload directly, and when on the road, I don't have programs to resize. Have fun.

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Labels: abdominal muscles, arm, chest, disc, fast fitness, feet, grip, hip strength, rowing, strength, upper back

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Fast Fitness - Prevent Back Pain When Rowing

1. Don't round your spine forward (left). Rounding pushes discs outward. Left drawing shows disc pushing outward by bending the vertebrae to that they open in back. Rounded sitting with chin forward shown in 1st and 3rd rower in left photo.
2. Chin in.
3. Stay straight during the pull (right drawing and photo).
   

Labels: disc, fast fitness, fix pain, lower back, rowing

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Prevent Knee Pain When Rowing

To prevent knee pain when rowing any craft or machine that uses foot bracing, foot wells, or other foot counter-force, do not push off the ball of the foot, pictured above.

Prevent knees from sagging or rotating inward.

• Use the same heel-down push off to prevent knee pain while ascending stairs - Better Exercise on the Stairs
• Keep heels on the floor when doing leg press exercise and half squats for weight lifting and daily bending. Get more leg and hip muscle use and built-in Achilles stretch.
  
• More on rowing, click Fast Fitness - Prevent Back Pain When Rowing

Labels: feet, leg press, planter fasciitis, rowing

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