Im new to weapon line, and my rifle is the second heaviest out of all of them. Lucky me. So i need some ways to quickly and effectively build muscle in my arms for spinning and tossing.
I Appreciate all advice.
Thanx
Muscle Building Exersices
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LMHSMetalGod
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sokkerboie
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I disagree with the reps reps reps idea. This can just reinforce poor habits and doesn't really help to build muscle in the way you are talking.
With weapons you need to identify and break the body into areas: bicep, tricep, forearm, deltoid, pectoral both in the push and the release arms. The first step is to help students identify and "feel" where these muscles are so they can identify the efforts as it relates to the work.
Here are some basic exercises for each area:
#1 Forearm:
1A - arms are outstretched, parallel to the ground, fingers are pointed up and spread. squeeze the hand into tight fist and then flext the fingers open. repeat this 10, 15, 20 times to develop the lower arm muscles.
1B - arms are outstretched, parallel to the ground, rifle is in both hands. hyperextend the writs (so the gun is lowered to the ground without moving the arm itself - effort from the writs/lower arm), flext the wrist so the gun is pointed to the sky (again with only writs/lower arm effort). repeat this as you need. this will also help develop the muscles responsible for gripping the rifle.
#2tricep & deltoid
2A - hold gun (or other weights) over the head, arms extended. lower the equipment, focusing on the tricep efrot to where the elbows are at a 90 degree angle, then extend. repeat as needed. ensure that shoulders do not rise and become part of the effort and the neck is relaxed.
2B - hold the fun (or other weights) so the arms are extended to the ground in front of the body. pull up with the tricep so that the arms are at a 90 degree angle. watch that the shoulder blades don't get involved - keep the arms foward of the body. lower and repeat as needed.
2C - combin3 2A and 2B from high to low to high to low, etc.
2D - laying on the back with the spine pressed into the ground and the equipment perpindicular to the ground. lower the equipment to the skull/forehead ONLY with the effort of the tricep. the elbows should not move in space at all. repeat lowering and raising the equipment as needed.
I have many many more of these exercises that have been designed by a certified personal trainer to specifically help the color guard student. If you would like more, you can email me at ccornwell@summit-youth-arts.org.
With weapons you need to identify and break the body into areas: bicep, tricep, forearm, deltoid, pectoral both in the push and the release arms. The first step is to help students identify and "feel" where these muscles are so they can identify the efforts as it relates to the work.
Here are some basic exercises for each area:
#1 Forearm:
1A - arms are outstretched, parallel to the ground, fingers are pointed up and spread. squeeze the hand into tight fist and then flext the fingers open. repeat this 10, 15, 20 times to develop the lower arm muscles.
1B - arms are outstretched, parallel to the ground, rifle is in both hands. hyperextend the writs (so the gun is lowered to the ground without moving the arm itself - effort from the writs/lower arm), flext the wrist so the gun is pointed to the sky (again with only writs/lower arm effort). repeat this as you need. this will also help develop the muscles responsible for gripping the rifle.
#2tricep & deltoid
2A - hold gun (or other weights) over the head, arms extended. lower the equipment, focusing on the tricep efrot to where the elbows are at a 90 degree angle, then extend. repeat as needed. ensure that shoulders do not rise and become part of the effort and the neck is relaxed.
2B - hold the fun (or other weights) so the arms are extended to the ground in front of the body. pull up with the tricep so that the arms are at a 90 degree angle. watch that the shoulder blades don't get involved - keep the arms foward of the body. lower and repeat as needed.
2C - combin3 2A and 2B from high to low to high to low, etc.
2D - laying on the back with the spine pressed into the ground and the equipment perpindicular to the ground. lower the equipment to the skull/forehead ONLY with the effort of the tricep. the elbows should not move in space at all. repeat lowering and raising the equipment as needed.
I have many many more of these exercises that have been designed by a certified personal trainer to specifically help the color guard student. If you would like more, you can email me at ccornwell@summit-youth-arts.org.
Talent is not only a blessing, it is a burden, as the gifted ones will soon find out - Vince Lombardi
Yes, do not begin working on repetitions if you don't know what you are doing. That’s bad. Repetition is not completely worthless though. I feel that I owe a lot to the time I spent doing that. Any strength I may have gained over the years is mostly due to that. I think it also helps to practice in front of a reflective surface (window or mirror-don't use the bathroom mirror-the amount of white-out it takes to cover the marks on the ceiling 
lol) I would stand in our front yard because there our several large windows in the front of our house that I could be in front of. That way once I had been taught proper technique, I could watch myself and make sure that I was doing it. Hope that helps!
lol) I would stand in our front yard because there our several large windows in the front of our house that I could be in front of. That way once I had been taught proper technique, I could watch myself and make sure that I was doing it. Hope that helps!c/o 2005
Love always hopes
Love always hopes
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LMHSMetalGod
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