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Training Multiple Body Segments Simultaneously

Concurrent training is a term that reflects multiple exercises working simultaneously and synergistically – stabilizing (isometric contraction) by one body segment, while another is mobilizing (moving). An example is using your core: midsection, low and mid-back, as the stabilizer, while your arms are performing a shoulder exercise.

Side Plank – Shoulder Flexion & Abduction:

Assume a side plank position (parallel to the ground)—with one arm bent at a 90-degree angle supporting the upper torso and the feet slightly elevated off the floor—using a low step or block-supporting the lower torso.

Grasp a very light (1 pound) dumbbell or a small 16-ounce bottle filled with water in one hand; with the arm extended at the lower hip level, raise the weighted object parallel to the ground to shoulder height—without dipping the weight below parallel to the ground.

Return to starting position and repeat 10 times. Repeat on the opposite side.

An advanced version would be to perform shoulder abduction: raising straight arm toward the ceiling once you reached shoulder height position. Reverse the action back to the starting position.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.

Mackie and April share exerises every Wednesday on WWL-TV