Weekly News via Email
   Set as homepage | Add to favorites | Customer Service | Subscribe Now | Place an Ad | Contact Us | Sitemap Sunday, 05.20.2018
News Archive
Su Mo Tu We Th Fr Sa
 1  2  3
 4  5  6  7  8  9  10
 11  12  13  14  15  16  17
 18  19  20  21  22  23  24
 25  26  27  28  29  30
Online Extras
Site Services
Around Bend
Outdoor Fun
Travel Info
Shop Local

Members Of

Poll: Today's Live Poll
Email to a friend | Print this | PDF version | Comments (0 posted) 
  Blogger |   del.icio.us |   digg |   newsvine

Nov 02,2007
Fitness Forum: Hammer time - Metronomic repetitions build forearm muscles
by CNS

The moves: Performing pronation and supination of the forearm with resistance.

BE FLEXIBLE - To strengthen and increase flexibility of the forearm muscles, firefighter Jay Albrandt moves a hammer (or any weighted object) from side to side while keeping his elbow stationary. CNS Photo by Nadia Borowski Scott. 
Works on: Strength and flexibility of the intrinsic muscles of the forearm.

Set up: Sit with your right side toward a table or bench. Rest the entire forearm on the table or bench but have the wrist protruding over the edge. The table or bench height should be such that the shoulder is at a natural and relaxed height. Choose an implement for resistance. A hammer is the perfect weight and length, but a dowel and exercise wand, even a dumbbell can be used as long as it can be gripped comfortably.

Steps: Visualize how a musician's metronome moves side to side on a pivot. This exercise simulates that movement with forearm motion on a stationary elbow. Keeping the wrist flat in relation to the forearm, allow the weight to gently fall to the right until the palm is facing up. Pause at the end range to stretch, then return the other direction until the palm is facing the ground. Return and repeat.

Repetitions: Three sets of 10 to 15 repetitions with each arm.

Precautions: All movements are slow and controlled.

Options: The longer the implement sticks out above the thumb, the more resistance this activity will have. Experiment with different lengths and objects as your comfort level improves.
1339 times read

Related news

Fitness Forum: Use rubber band, if you have a shoulder to try on by Copley News Service posted on Feb 09,2007

Fitness Forum: Stretch helps ease, curb tennis elbow by Copley News Service posted on Mar 23,2007

Did you enjoy this article? Rating: 5.00Rating: 5.00Rating: 5.00Rating: 5.00Rating: 5.00 (total 5 votes)

Market Information
Breaking News
Most Popular
Most Commented
Featured Columnist
Horoscope Guide
Aquarius Aquarius Libra Libra
Aries Aries Pisces Pisces
Cancer Cancer Sagittarius Sagittarius
Capricorn Capricorn Scorpio Scorpio
Gemini Gemini Taurus Taurus
Leo Leo Virgo Virgo
Local Attractions
Bend Visitors & Convention Bureau
Bend Visitors & Convention Bureau

Mt. Bachelor Resort
Mt. Bachelor Resort

Les Schwab Ampitheater
Les Schwab Ampitheater

Deschutes County Fairgrounds
Deschutes County

Tower Theatre
Tower Theatre

The High Desert Museum


Deschutes County

  Web    BendWeekly.com
© 2006 Bend Weekly News
A .Com Endeavors, Inc. Company.
All Rights Reserved. Terms under
which this service is provided to you.
Please read our Privacy Policy. Contact us.
Bend Weekly News & Event Guide Online
   Save the Net
External sites open in new window,
not endorsed by BendWeekly.com
Subscribe in NewsGator Online
Add to Google Add to MSN Add to My AOL
What are RSS headlines?