STRENGTHENING AND BODY SHAPING EXERCISES

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Contents: 1

1. How to exercise 2 2. Pyramidal development of max. strength 3 3. Maximum strength 4 4. Endurance in strength 5

5. Station training 6

6. Circuit training 7

7. Flexibility and stretching 8

8. Leg muscle exercises 9

9. Back muscle exercises 10

10. Shoulder belt and upper back muscle exercises 11

11. Arm exercises 12

12. Pectoral muscle exercises 13

13. Abdominal muscle exercises 14

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Croatian Rowing Federation, Strengthening and body shaping exercises

1. HOW TO EXERCISE SEVERAL RULES MUST BE OBSERVED DURING EXERCISE: - CORRECT TECHNIQUE - FULL AMPLITUDE OF MOVEMENTS - FIRST EXERCISE (TRAIN) LARGER, THAN SMALLER MUSCLE GROUPS

- SLOWER CONTROLLED MOVEMENTS GET BETTER RESULTS

(don’t use inertia)

- PERFORM EXERCISES USING THE PYRAMID LOAD SYSTEM

- MAXIMUM STRENGTH (greater load, smaller number of repetitions, greater number of sets)

- REPETITIVE STRENGTH (smaller load, greater number of repetitions, smaller number of sets)

- ENDURANCE IN STRENGTH (even smaller load, greater number of

repetitions and smaller number of sets)

- EXERCISES ARE PERFORMED IN SETS (3-6)

- TRY TO FINISH EACH SET TO THE END

- THE SHORTEST POSSIBLE RECOVERY BETWEEN SETS (up to 2 minutes for beginners)

- AT LEAST 48 HOURS OF REST BETWEEN TWO TRAININGS TARGETING THE SAME MUSCLE GROUPS

- FOCUS ON THE MUSCLE GROUP CURRENTLY BEING TRAINED (avoid exercising all muscle groups at once)

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PYRAMIDAL DEVELOPMENT OF MAXIMUM

STRENGTH

1. Beginners and juniors 4 repetitions at 80% of max. 5 repetitions at 75% of max 6 repetitions at 70% of max. 7 repetitions at 65% of max. 8 repetitions at 60% of max.

«Low pyramid» - in the development stage - perfecting lifting techniques - building and increasing muscle mass

2. Seniors 1 repetitions at 95% of max. 2 repetitions at 90% of max. 3 repetitions at 85% of max. 4 repetitions at 80% of max. 5 repetitions at 75% of max.

«Standard pyramid» - after puberty - lifting techniques perfected - increasing muscle mass 3. Light rowers 1 repetitions at 95% of max. 2 repetitions at 90% of max. 3 repetitions at 85% of max.

«Tall pyramid» - after pyramid (end of growth) - lifting techniques perfected - no increase in muscle mass

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STRENGTHENING TRAINING MAXIMUM STRENGTH TRAINING

Usually 6 sets – pyramid system for every exercise.

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STRENGTHENING TRAINING

ENDURANCE IN STRENGTH TRAINING Begins with 30 – 40 repetitions (2 sets), later (in the 3rd set) increase the number of repetitions to the maximum.

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STRENGTHENING STATION TRAINING

MAXIMUM STRENGTH TRAINING 4 – 6 sets, use pyramid system for all exercises. Workout at station by station.

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CIRCUIT TRAINING

WEIGHTLESS TRAINING (WORKOUT BY STATIONS)

Two rowers work in pair (while one is resting the other one is working out). Every exercise is performed with a predetermined number of repetitions (e.g. 30 reps) or for a predetermined time period (e.g. 30 sec.) for each station.

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FLEXIBILITY AND STRETCHING

10 – 15 min. before and after every training.

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7. LEG MUSCLE EXERCISES

1. SQUAT WITH WEIGHT ON BACK – basic exercise

2. LEG PRESS – basic exercise

3. SQUAT WITH WEIGHT ON CHEST – harder squat variant

4. SQUATS ON HACKENSCHMIDT DEVICE – basic and isolating exercise

5. LUNGE OR SCISSOR SQUAT – basic and supplementary exercise

6. SIDE LUNGE AND SQUAT – basic and supplementary exercise

7. LEG EXTENSION – isolating exercise

8. ONE LEG SQUAT

9. LEG CURL – isolating exercise

10. GLUTEUS KICKBACK – ON STANDING GLUTEUS DEVICE

11. CALVES (lifting from seated or standing position)

12. ABDUCTION (legs spreading)

13. ADDUCTION (legs drawing together)

14. DEEP JUMPS (elevated level – up – down) or (elevated level – up – down – up)

15. TWO LEG HOP

16. ONE LEG HOP

17. ASCENDING AND DESCENDING – ON BENCH (same leg or in alternation)

18. TWO LEG JUMPS OVER BENCH (jumping left and right)

19. SQUATS, CARRYING, ASCENDING, RUNNING, LUNGES WITH PARTNER

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8. BACK MUSCLE EXERCISES A.) EXERCISES FOR FULLER BACK

1. HYPEREXTENSION – basic lower back exercise also preventing disc hernia

2. DEAD LIFT

3. ONE-ARMED DUMBBELL ROWING – kneeling on flat bench

4. LOWER RING ROW ON LAT MACHINE

5. CLEAN ON CHEST

6. STIFF LEGS DEADLIFT

7. ROWING WITH WEIGHT IN FORWARD BEND

8. FORWARD BEND – BACKWARD BEND WITH WEIGHT ON SHOULDERS

(back)

9. TUGGING CLUBS (rowing) WITH PARTNER B. EXERCISES FOR WIDER BACK

1. CROSSBAR FRONT LIFT – wide grip

2. CROSSBAR BACK LIFT – wide or narrow grip

3. LAT MACHINE – wide grip on chest

4. LAT MACHINE – wide grip behind neck

5. LAT MACHINE – narrow to medium grip – pulling on chest

10. ONE-ARM LOWER RING ROW ON LAT MACHINE – leaning position

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9. SHOULDER BELT AND UPPER BACK MUSCLE EXERCISES

A.) UPPER PART OF THE SHOULDER BELT

1. SEATED FRONT PRESS – deltoids

2. SEATED BACK PRESS – deltoids

3. RAISING TWO-HAND WEIGHT FROM HIP TO CHIN (upward rowing-basic exercise for deltoids and trapezius muscles)

4. SHOULDER SHRUG WITH TWO-HAND WEIGHT (basic exercise for trapezius)

5. LATERAL DUMBBELL FLY (seated or standing) 6. INCLINED DUMBBELL FLY OR LATERAL RAISE

7. FRONTAL WEIGHT OR DUMBBELL RAISE (seated or standing)

8. STRAIGHT DUMBBELL PRESS (WITH OR WITHOUT ROTATION)

B.) BACK PART OF THE SHOULDER BELT AND UPPER BACK MUSCLES

1. PULL IN FORWARD BEND – WEIGHT OR DUMBBELL

2. PULL ON LAT MACHINE – LOWER RING

3. PULL ON INCLINE BENCH

4. PULL ON FLAT BENCH– PULLING BENCH (pulley)

5. CROSS PULL ON CROSS MACHINE

6. KNEELING ONE-ARM DUMBBELL PULL

7. ONE-ARM CABLE PULL IN BENT POSITION RESTING ON ONE HAND

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10. ARM EXERCISES A.) UPPER ARM EXERCISES I. Biceps exercises

1. TOW-HAND WEIGHT CURL – basic exercise

2. SIMULTANEOUS DUMBBELL CURL – standing or seated 3. ALTERNATING DUMBBELL CURL – seated

4. SCOTT BENCH CURL 5. CROSSBAR RAISE – reverse and regular grip – medium wide grip 6. ALTERNATING STANDING DUMBBELL CURL WITH INWARD FIST ROTATION

II. Triceps exercises 1. FLAT BENCH PRESS NARROW

2. FLAT BENCH PRESS MEDIUM GRIP – reverse – middle part of the triceps 3. LYING PRESS FROM FOREHEAD WITH TWO-HAND WEIGHT – «French

press», narrow grip 4. PRESS ON LAT MACHINE – reverse and regular grip 5. SINGLE HANDED DUMBBELL PRESS BEHIND HEAD – seated or standing 6. PUSHUPS ON PARALLEL BARS AND PUSHUPS ON THE FLOOR B.) LOWER ARM EXERCISES 1. REVERSE BICEPS CURL WITH TWO-HAND WEIGHT – BAR is held with regular

grip or narrow grip at shoulder width 2. WRIST CURL – with one- or two-hand weight – reverse or regular grip 3. ROPE COILING WITH LOAD ON SHORT BAR – front raise, reverse or regular grip 4. BALL SQUEEZE or squeezing any other device intended for this purpose

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11. PECTORAL MUSCLE EXERCISES A.) UPPER PECTORAL MUSCLE EXERCISES 1. INCLINE BENCH PRESS (30 – 45 DEGREES) 2. INCLINE DUMBBELL PRESS 3. INCLINE BENCH DUMBBELL FLY 4. CABLE FLY LYING ON CROSS MACHINE B. MEDIUM PECTORAL MUSCLE EXERCISES 1. FLAT BENCH PRESS 2. FLAT BENCH DUMBBELL PRESS 3. FLAT BENCH DUMBBELL FLY 4. PECTORAL MACHINE 5. CABLE CROSSING ON CROSS MACHINE C.) LOWER PECTORAL MUSCLE EXERCISES 1. PRESS ON CONTRA – INCLINE BENCH 2. DUMBBELL PRESS ON CONTRA – INCLINE BENCH 3. DUMBBELL FLY ON CONTRA – INCLINE BENCH 4. CABLE CROSSING ON CROSS MACHINE (lower)

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12. ABDOMINAL MUSCLE EXERCISES A.) UPPER ABS 1. SIT-UPS ON FLAT SURFACE 2. SIT-UPS ON INCLINE BENCH 3. SIT-UPS ON FLAT SURFACE WITH ROTATION 4. SIT-UPS ON INCLINE BENCH WITH ROTATION 5. FORWARD BEND ON ABDOMINAL MACHINE B.) LOWER ABS 1. FLAT SURFACE LEG RAISE 2. INCLINE BENCH LEG RAISE 3. HANGING LEG RAISE– LEGS STRAIGHT OR CURLED C. OBLIQUES 1. LYING LEFT-RIGHT LEG TOSS – LEGS RAISED IN THE AIR 2. SEATED TORSO ROTATION WITH OR WITHOUT BAR 3. STANDING TORSO ROTATION STRAIGHT OR INCLINED 4. STANDING BILATERAL LEANING WITH BAR ON NECK OR DUMBBELLS IN

HANDS 5. OBLIQUES ON ROTATION MACHINE (rotary torso) 6. «JACKKNIFE SIT-UPS» - SIMULTANEOUS LEG AND TORSO RAISE WITH

LEG AND TORSO ROTATION – RIGHT ELBOW LEFT KNEE, LEFT ELBOW RIGHT KNEE