ooh- love that knee-ins alternative Kristin! wish I'd seen that earlier. will work that in next round. Assisted pullups machines are cool. you basically subtract weight from your own body (so if you want to pullup 50 pounds, you'd set it for 250). There's a Spark demo: www.sparkpeople.com/resource/exercis es .asp?exercise=272
Or if you're not ready you can just do more varied grip Lat pulldowns. There's a cool article that helps you progress from Lat pulls to a pullup. I'm still in phase 2 of this plan, but I'm hoping to move to phase 3 when I start repeating LiveFit after my 12 weeks. www.sparkpeople.com/resource/fitness _a rticles.asp?id=995
Yes, the two you mentioned are good. Also for hanging leg raises or roman chair raises, you can do Decline bench Reverse Crunch or standard Reverse Crunches(look ahead, Jamie shows you how to do them) or Jackknife on a ball/Exercise Ball Pullin www.sparkpeople.com/resource/exercis es .asp?exercise=14
looking ahead and being prepared! You're going to ROCK phase 2!
Hi I do knee ins see link: www.youtube.com/watch?v=UkoEugfBpCc I modify by doing a slight twist of the legs to each side, keeping my core engaged. You can add ankle weights and tweak the height you have your legs at and pull head toward knees. Watch your back.
I also do leg raises on the floor, straight leg with leg weights. Boyfriend will also push the legs to the right and left. Did that in boxing every workout. Gave me a cut on the lower abs. As you get stronger, watching your back, keep the heals off the floor. Some people have to rest their hands slightly under the lower back.
I use the assisted pullups machine we have but am afraid my head is going to go into the basement ceiling so I always go back to my lat pull downs moving the placement of my hands.
I think the two machines you are talking about sound like good alternatives for the last two exercises.
As for the first, you have a couple options.
Ask a staff member if you can use the assisted pull up machine and if they can show you how to use it
Continue with wide grip pull downs on a machine, increasing the weight.
Use modifications to make a pull up easier. For example, using a chair. bench or other piece of equipment beneath you and slightly to the front to assist you. Basically one or both legs goes on it and you use your legs a little bit to help you lift yourself up. Its more or less the same idea as the assisted pull up machine only you are doing the assisting yourself. The only thing is that the assistance piece of equipment has to be quite stable and you have to figure out the right placement for it in relation to the bar. If you cannot use the assisted pull up machine, you could ask a gym staff member to help you set up something like that.
Live by what you love and not by what you fear - author unknown
Okay, so I'm about to start Phase II next week, and I need to find some good alternatives for the following exercises. Because of my weight, it's just about impossible for me to lift that much body weight with just my arms/shoulders/abs/whatever.
I know we have an assisted pullup machine, but I have no friggin' clue how to use it. (Any tips? Can I use it weighing 300 pounds?)
As for the other two - we have this one machine, no clue what it's called, where you lay down almost flat, grab handles at the top for support, a bar above your legs on your upper thighs, and you lift your legs in a reverse crunch. It's super challenging and I'm thinking this might be a good fit for this one. We also have another machine that you sit in and then do a full crunch with knees coming up, arms coming down squishing your whole body together. Think these might be good alternatives? Know any more? I don't think regular floor crunches are going to be challenging enough for me after a while and I really want to make sure I'm getting the most bang for my buck with these workouts, even with my limitations.
Esther The Calorie Killa, Yo!
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