• Moves to create a good posture: Health And Fitness Magazine Feature

    By The W10 Team
     

    Our October feature in Health And Fitness Magazine

    This month, expert trainer Jean-Claude Vacassin, owner of W10 Gym, talks us through the best moves to create a good posture.

    1. BAT WINGS

    BENEFITS: As the largest muscles in your arms, the triceps are responsible for the most upper-body definition. With this targeted routine, you’ll not only feel the burn in your arms, you’ll also strengthen your core.

    -Grab a dumbbell in each hand and stand with your feet shoulder-width apart.

    -Bend at your hips and lower your chest until it’s parallel to the floor.

    -Squeezing your elbows tight to the sides of your body, pull them back as far as you can while also squeezing your shoulder blades together.

    -Hold for five seconds.

    -Release slowly, bringing your arms back down to the starting position.

    -Repeat.

    2. UP AND OVERS

    BENEFITS: This simple exercise works on mobility and scapular retraction (pulling your shoulder blades together) and reinforces good upper-back posture.

    -Stand with your feet shoulder-width apart.

    -Grab each end of a resistance band and pull it tight.

    -Lift your arms up, keeping them completely straight at all times.

    -Bring your arms over your head and behind your body as low as you can, while rotating your shoulders.

    -Bring your arms back to the starting position and repeat.

    Up and overs - health and fitness magazine

    3. FACE PULL

    BENEFITS: As well as being a great exercise for building your shoulder muscles, face pulls are also incredibly effective for improving your posture, shoulder health and preventing injuries.

    -Stand with your feet hip-width apart facing a high pulley with a rope or dual handles attached.

    -Lean back onto your heels while keeping your core tight and your back and arms straight.

    -Pull the rope or handles directly towards your face, separating your hands as you do.

    -Keep your upper arms parallel to the ground.

    Face pull exercise health and fitness magazine

    4. BAND-RESISTED HIP BRIDGE

    BENEFITS: This move opens your hips, fires up your glutes and strengthens your back and core, and gives an extra challenge at the top of it.

    -Lie on your back with your knees bent and feet shoulder-width apart and flat on the ground.

    -Place the band under the arch of your feet and across the top of your hips, holding it in place with your hands if necessary.

    -Drive your feet into the floor, pushing your hips up until you have a straight line between your knees, hips and shoulders.

    -Squeeze you glutes tight against the band at the top, before slowly returning to the start.

    Health and fitness magazine - band resisted hip bridge

 

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Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.

 

Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428