24-Hour Fitness: Jamaica Center

24-Hour Fitness: Jamaica Center Helps make your gym experience fun, effective and easy while helping people of all fitness levels reach their goals.

Whether your goal is to stay in shape, lose weight or get fit for an upcoming event.

08/26/2015

Proper Vertical Leg Crunch and Tips

Step 1: Lie down on your back. Raise legs up so that they are perpendicular to the floor (legs should be as straight as possible). Hold arms straight out above your chest. This is the starting position.

Step 2: Begin exercise by reaching for your toes by crunching your head and shoulders off the ground. Pause, then lower back down to starting position.

Tips

Focus on crunching your abs and using them to raise your hands closer to your feet.

Try to make your feet parallel to the floor (this may seem impossible for some, but try to stretch them as close to parallel as possible).

Legs and arms should be straight throughout exercise.

Close-Grip Lat PulldownStep 1: Sit down at a pull-down machine equipped with a wide bar attached to the top pulley. Adju...
08/25/2015

Close-Grip Lat Pulldown

Step 1: Sit down at a pull-down machine equipped with a wide bar attached to the top pulley. Adjust the knee pad to fit your height.

Step 2: Grasp the bar with your palms facing forward. For a wide grip, place your hands wider than your shoulder width. If you want a medium grip, place your hands shoulder width apart. A close grip means your hands will be closer than shoulder width apart.

Step 3: Extend both arms in front of you while grasping the bar. Move your torso back approximately 30 degrees. Your lower back should be curve, and your chest should be stuck out. This is the starting position.

Step 4: As you exhale, lower the bar until it reaches your upper chest. Draw your shoulders and upper chest down and back to do so. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.

Step 5: After holding the contracted position for a second (and while squeezing your shoulder blades together), lift the bar up into the starting position. Your arms will be fully extended and your lats will be fully stretched. Inhale as you do so.

Step 6: Repeat these steps for the desired number of reps.

08/24/2015

Proper Recumbent Bike Steps and tips

Step 1: Start by sitting down on the bike and adjusting the seat to your height.

Step 2: Choose the option you would like from the menu.

Step 3: Depending on the model, you may have to start pedaling to get it started.

Step 4: Enter your age and weight to get an estimate of calories burned during the workout, if option exists.

Tips

Grasp the handles during the workout so that you can make sure your heart rate is in your target zone.

Give yourself some time to warm up at the beginning of your workout and cool down at the end.

Dumbbell Bent-Over Row:Step 1: Take a dumbbell in each hand.Step 2: Slightly bend your knees and bend over at the waist ...
08/21/2015

Dumbbell Bent-Over Row:

Step 1: Take a dumbbell in each hand.

Step 2: Slightly bend your knees and bend over at the waist so that your chest is almost parallel with the floor.

Step 3: Let the dumbbells hang in your arms and then pull them up to your chest.

Step 4: Lower the dumbbells back down to starting position. This completes one repetition.

08/20/2015

Machine Shoulder Press Steps and Tips

Step 1: Adjust the seat to the right height and then sit down.

Step 2: Grab the handles and then push them up straight in the air.

Step 3: And then bring your hands back down to about eye level, don't need to go all the way back down.

Step 4: This completes one repetition.

Tips

If it is a heavier weight you can have a partner help you get the handles up on the first rep.

Keep your back flat against the pad.

Machine Preacher Curl1: Sit down on the preacher curl machine. Choose the weight you want to use.2: Position your tricep...
08/19/2015

Machine Preacher Curl

1: Sit down on the preacher curl machine. Choose the weight you want to use.

2: Position your triceps on the preacher pad and grasp the handles with an underhand grip. This is the starting position.

3: Lift the handles and contract your biceps. You should be exhaling as you do so. Hold the contraction at the top of the position for a second.

4: Lower the handles back to the starting position; inhaling as you do so.

5: Repeat for the number of reps in your set.

08/18/2015

Box Jump Guide and Tips

Step 1: Stand facing the box.

Step 2: Squat down in jumping motion. Jump onto the box. As you jump throw your arms up to help propel you upwards.

Step 3: Land on the box as softly as possible. Step down or jump down and repeat the jumping motion.

Tips

Stay balanced while jumping and landing.

Keep your core tight as you jump.

If you jump down off of the box as soon as you land jump back up on to the box as quickly as you can while under control.

Seated Machine RowStep 1: Adjust the seat and chest pad to the desired position and then sit down.Step 2: Place your fee...
08/17/2015

Seated Machine Row

Step 1: Adjust the seat and chest pad to the desired position and then sit down.

Step 2: Place your feet firmly against the foot holders and your chest firmly against the pad.

Step 3: Grab the handles with both palms either facing in or facing down and let your shoulders shrug forward.

Step 4: Now pull the handles into you and try to squeeze your shoulder blades together in the back.

Step 5: Let your arms back out. This completes one repetition.

08/14/2015

Decline Dumbbell Bench Press

1: Grab a pair of dumbbells and lie down with back on decline bench. Hold dumbbells out in front of chest with arms straight.

2: Begin exercise by lowering dumbbells down to the side of your lower chest, pause for a moment, then push weight back up to starting position.

3: Repeat reps as necessary

08/13/2015

Clean and Press Exercise Guide

1.Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.

2.Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.

3.As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.

4.At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.

5.As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.

6.Stand to full height, holding the bar in the clean position.

7.Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .

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New York, NY
11432

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