By Aibout Hichem Thursday, June 21, 2012 0 comments

What Is Posture? AFTER completing the inner unit exercise program and you have corrected basic postural misalignment, you can move on to basic core training. The core is the bridge between the upper and lower body. A strong and stable core will help stabilize large and small joint[...]

Continue Reading >>

By Aibout Hichem 0 comments

What Is Posture? POSTURE is the position from which movement begins and ends. Having proper postural alignment enables the body to perform movements quicker with less joint and muscular strain. A qualified physical therapist or a CHEK practitioner in your area should evaluate your posture. Why Good Posture[...]

Continue Reading >>

By Aibout Hichem 0 comments

The Inner Unit and the Sling Systems THE OUTER UNIT musculature system aids in movement and function. The outer unit muscles are basically the prime movers of the core and extremities such as the internal oblique, external oblique, rectus abdominis, back, legs, shoulder girdle, and more. They each[...]

Continue Reading >>

By Aibout Hichem 0 comments

THE INNER UNIT provides the necessary joint stabilization for the spine. If the inner unit does not activate properly, our spine, pelvis, and joint structures are placed under undue stress. This stress creates an atmosphere that leads to many orthopedic injuries. Muscles of the Inner Unit I first[...]

Continue Reading >>

By Aibout Hichem 0 comments

VIRTUALLY EVERYONE—young and old, male or female—has a deep desire to improve his or her life. However, many people have orthopedic problems that prevent them from improving their bodies. These problems occur from a lack of core stabilization and strength, leading to poor posture. Our bodies were designed[...]

Continue Reading >>

By Aibout Hichem Wednesday, June 20, 2012 0 comments

Chest Stretch #1 • Stand next to a doorframe. Raise elbow to shoulder height and rotate arm so that your hand is up (as if in a throwing position with elbow in line with your shoulder). • Press your elbow against the doorframe and slowly and gently rotate[...]

Continue Reading >>

By Aibout Hichem 0 comments

Psoas Stretch • Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee. • You should be in a straight line (similar to the bottom position in a lunge). • Slowly lean forward until you feel a moderate stretch in the[...]

Continue Reading >>

By Aibout Hichem 0 comments

Exercise Descriptions – Workout #5Stability Ball Jackknife plus Pushup• Brace your abs. Put your hands flat on the floor and rest your shins on the ball.• With your arms straight and your back flat, your body should form a straight line from your shoulders to your ankles.• Keeping[...]

Continue Reading >>

By Aibout Hichem 0 comments

Bulgarian Split Squat• Stand with your feet shoulder-width apart.• Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step.• Contract your glutes, brace your abs and keep your spine in a neutral position.• Lower your body[...]

Continue Reading >>

By Aibout Hichem 0 comments

DB Split Squat• Stand with your feet shoulder-width apart.• Step forward with your right leg, taking a slightly larger than normal step.• Press the front of your back foot (left foot) into the ground and use it to help keep your balance. The left knee should also be[...]

Continue Reading >>

By Aibout Hichem 0 comments

DB Row• Rest the left hand and left knee on a flat bench, lean over and keep the back flat.• Hold the dumbbell in the right hand in full extension and slowly row it up to the lower abdomen.• Keep the low back tensed in a neutral position[...]

Continue Reading >>

By Aibout Hichem 0 comments

Elevated Pushups• Keep the abs braced and body in a straight line from knees to shoulders.• Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step. Hands are slightly wider than shoulder width apart (normal pushup width).• Slowly lower yourself[...]

Continue Reading >>

By Aibout Hichem 0 comments

Stick-up• Stand with your back against a wall. Your feet should be 6 inches away from the wall and your butt, upper back, and head should all be in contact with the wall at all times in the exercise.• Stick your hands up overhead. Try to keep your[...]

Continue Reading >>

By Aibout Hichem 0 comments

T-Pushup• Keep the abs braced and body in a straight line from toes to shoulders.• Place the hands on the floor slightly wider than shoulder-width apart.• Slowly lower yourself down until you are 2 inches off the ground.• Push off to return to the start position.• As you[...]

Continue Reading >>

By Aibout Hichem 0 comments

Burpees• Stand with your feet shoulder-width apart.• Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. Thrust your feet back in and then stand up.• You can add a vertical jump at the end as well.Exercise Descriptions –[...]

Continue Reading >>

By Aibout Hichem 0 comments

Disclaimer:You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS) provide you with instruction on correct form for all exercises.Dumbbell Squat• Stand with your feet just greater than shoulder-width apart.• Start the movement at the hip joint. Push your hips backward and “sit[...]

Continue Reading >>

By Aibout Hichem 1 comment

Workout #1 – Superset plus Burpees • Use a weight that would normally allow you to do 10 reps in the DB Chest Press. • The first round of the superset should be a warm-up. Do only half the recommended number of repetitions in the first superset. •[...]

Continue Reading >>

By Aibout Hichem 0 comments

Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional[...]

Continue Reading >>

By Aibout Hichem 0 comments

It is very important for all of us to train conservatively and not overdo things.  1) Don't do any exercise that you aren't sure how to do. Always get personal instruction from a certified trainer. 2) Don't do anything that hurts or "doesn't feel right". There are plenty[...]

Continue Reading >>

By Aibout Hichem 0 comments

You can have the most effective workout schedule possible, the most intelligent diet approach available and the most intimate understanding of muscle growth from every possible angle, but without the inner drive and motivation to succeed you will get nowhere, and very fast. Just as the famous saying[...]

Continue Reading >>