24-Hour Fitness: Columbia Tech Center Sport

24-Hour Fitness: Columbia Tech Center Sport Help make you gym experience fun, effective and easy while helping people of all fitness level reach their goals.

He told me "Do something 'bout this or I walk"I couldn't lift or work out because of an injury, so I went to a nutrition...
11/20/2015

He told me "Do something 'bout this or I walk"
I couldn't lift or work out because of an injury, so I went to a nutritionist and she shared this to me

For the past 3 weeks, my friends and family have kept asking me how I'm getting so slim! I wanted to keep it a secret bu...
11/14/2015

For the past 3 weeks, my friends and family have kept asking me how I'm getting so slim! I wanted to keep it a secret but I finally gave in and told them.

something to try...
10/14/2015

something to try...

A Body both Beauty and a Beast
07/21/2015

A Body both Beauty and a Beast

Barbell Bench Press - Medium Grip1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree...
07/16/2015

Barbell Bench Press - Medium Grip
1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the bar back in the rack.

How to do Cable Shrugs1. Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly...
07/14/2015

How to do Cable Shrugs
1. Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
2. Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
3. Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
4. Lower the bar back to the original position.
5. Repeat for the recommended amount of repetitions.

Have a stronger Neck with this ExerciseHow to do Chin To Chest Stretch1. Get into a seated position on the floor.2. Plac...
07/11/2015

Have a stronger Neck with this Exercise
How to do Chin To Chest Stretch
1. Get into a seated position on the floor.
2. Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahead. Slowly pull your head down to your chest. Hold for 20-30 seconds.

Traps Workout ExerciseHow to do Barbell Shrug 1. Stand up straight with your feet at shoulder width as you hold a barbel...
07/09/2015

Traps Workout Exercise
How to do Barbell Shrug
1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
3. Slowly return to the starting position as you breathe in.
4. Repeat for the recommended amount of repetitions.

Stretching ExercisesThe Runner’s Stretch(A) Step your right foot forward and lower into a lunge, placing your fingertips...
07/06/2015

Stretching Exercises
The Runner’s Stretch
(A) Step your right foot forward and lower into a lunge, placing your fingertips on the floor or on two firm cushions if your hands don’t reach.

(B) Breathe in, then, in one motion, exhale as you straighten your right leg. Slowly return to the lunge position. Repeat four times. Switch sides.

Hamstring WorkoutHow to do Box Jump:1. Assume a relaxed stance facing the box or platform approximately an arm's length ...
07/04/2015

Hamstring Workout
How to do Box Jump:
1. Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
2. Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
3. Immediately drop or jump back down to the original starting place; then repeat the sequence.

If it doesn't challenge you, it doesn't change you
07/03/2015

If it doesn't challenge you, it doesn't change you

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