You’ve probably heard that old and popular phrase which states that “the best things in life get better with age”. Well classic exercises like many of the fine wines enjoyed today are often viewed as a vintage form of training by many professionals within the fitness industry.
The jump rope today is recognized as one of the oldest, cheapest and easiest performed neurological exercises used to develop, speed, agility, accuracy and coordination in the individual, from the average beginner to the most experienced professional athlete. Beginners to the jump rope exercise will sometimes find the exercise severely challenging. However with adequate practice anyone can master the exercise form to execute a number of variations of the jump rope, such as double-unders, wide feet and even the slalom for a great calorie burning workout.
Another classic exercise still considered as a model workout exercise and used by many bodybuilders and powerlifters in their strength training is the barbell shoulder press frequently referred to as the seated barbell shoulder press. Traditionally used to train the shoulders, chest, and triceps the barbell shoulder press with its compound movement is best performed by the individual preferably of an intermediate fitness level.
Beginners to the shoulder press are generally trained to perform the exercise with little or no weight on the barbell. This method has been conventionally used by professional trainers to illustrate the proper form of the exercise to provide the maximum benefits while minimizing the potential for injury.
How to perform the barbell shoulder press:
▪ Begin the exercise by sitting on a bench using a back support in a squat rack. The barbell within the rack should be positioned at a suitable height just above your head.
▪ Extend your arms upward and grab the bar with a pronated grip, palms facing outward and slightly wider than your shoulder width.
▪ Once you have un-racked the bar lift the barbell over your head by locking out your elbows. At this point the bar should be at shoulder level and somewhat in front of your head.
▪ Inhale and slowly lower the bar towards your shoulders until the bar is positioned near your upper chest.
▪ Exhale and press the bar upward until your arms are fully extended and you’re in the starting position.
▪ Repeat the exercise for the required number of reps indicated by your strength training workout.
▪ During the exercise if the bar is observed as experiencing any lateral movement during the lift then your form is incorrect.
One of the most effective exercises traditionally used by many athletes to target the muscles within the lower body is the step up exercise. Rated as one of the more simple and classic exercises, the step up is easily performed in any environment with the use of a bench or step.
How to perform the step up:
▪ Start by placing your left foot firmly on the bench positioning your right foot directly below your right hip.
▪ Begin the exercise by stepping onto the bench straightening your left leg until both feet are on the bench.
▪ Gradually bend your left knee and lower the ball of your right foot back towards the ground while engaging your quads and hamstrings.
Fitness trainers for a long time have used the hundred exercise as a classical training method to build core strength, coordination and endurance when training their professional athletes. When performing this exercise individuals are required to engage the abdominal muscles while executing an energetic pattern of inhaling and exhaling.
How to perform the hundred:
▪ Using an exercise mat or soft rug lie flat on your back. While inhaling bend both your legs to form a tabletop position. Both your calves and ankles should at this point be parallel to the floor with your hips forming a 90-degree angle.
▪ While inhaling extend both your arms to the roof palms facing forward.
▪ Exhale as you begin to lower your arms to the floor elevating your head, tucking your chin down and curling your shoulders off the floor using your abdominal muscles.
▪ Inhale deeply for five counts synchronizing your arms while breathing in.
▪ Exhale for a similar five counts contracting the abdominal muscles.
▪ Hold this position and maintain the pulsation within your arms for ten counts.