On the ninth day of FitMas NCHPAD gave to you...a beneficial workout to keep wheelchair users in tune!
All Pull No Push
By: Kelly Bonner
“Push” should only be your mantra when you are racing down the court or track, but certainly not when you hit the gym. If you are a chair user then your “push” muscles are sure to see plenty of action. And if you aren’t careful, before you know it you’ll find yourself with a Pirate’s Treasure — a sunken chest. All jokes aside, the more you push the more rounded your shoulders and hunched your back will become. Your goal should be to combat these effects when in the gym. Try to concentrate on pull motions and dedicate one whole day to pulls. Remember to start with the moves that use the largest muscle groups and work your way down to smaller muscle groups. Keep in mind that smaller muscle groups won’t require a lot of weight so be sure not to over stress them.
Here is a great “All Pull, No Push” workout for the next time you hit the gym.
Perform 3 sets of 10-15 reps.
- Pull Ups
- Rowing
- Lat Pulldown
- Dumbbell pullovers
- Diagonal Kettle Bell swings
- Reverse Flys
- Scapula retractions
- External Rotation
- Plank