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NottHeads - Roc Shabazz, Fitness Tips
Gina and Roc Shabazz - Owners of Fitness Pros 2000
Fitness Pros offers Atlanta residents and beyond innovative and fun ways to get into shape and feel great! Owned and operated by IFBB Pro Roc Shabazz, one of the Southeast's top bodybuilder; also named by Atlanta Sports and Fitness Magazine as "Athlete of the Year"
Fitness Pros 2000 strives to meet the athletic and nutritional needs of the community by providing the following services:
The Real ROC (Roc Shabazz) provides quick fitness and exercise tips. This video series originally aired on the CW - Atlanta.
Today's video emphasis is on the BACK and LATS.
Using the "Lat Pull" machine - start with a wide grip variation; pulling the bar down to the top of her chest and contracting her lats (Latissimus Dorsi) muscles. Every time she reaches up that stretches the lats; on the pull the emphasis is on the upper tiers of the back.The variation on the Lat Pull machine to ensure that you get the entire back, is to change the hand grip positioning; palms facing inward, same seat positioning, stretch and then pull straight down, to get the rest of the back muscles.
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Fitness Buzz with Roc Shabazz - IFBB Pro
The Real ROC (Roc Shabazz) provides quick fitness and exercise tips. This video series originally aired on the CW - Atlanta.
Today's video emphasis is on QUADS.
Blasting the legs - demonstrating the exercise is our favorite Reality Show guest Cindy "Rodeo" Steedle.
Roc shows how to get the quadriceps into shape. Roc starts Rodeo on the leg extension machine; adjust the leg level so that the pad level is at the bottom of the shin; make sure that the hips are tucked and the back is straight.
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Rodeo demonstrates the form using constant tension; just like a piston. For beginners; you should be doing between 12 - 15 repetitions; for more advance athletes up to 50 repetitions per set.
Fitness Buzz with Roc Shabazz - IFBB Pro
The Real ROC (Roc Shabazz) provides quick fitness and exercise tips. This video series originally aired on the CW - Atlanta. Today's video emphasis is on SHOULDERS. Roc demonstrates: Military Press and Lateral Raise.
Military Press -a variation with palms facing in and not the contemporary forward; this way it keeps all the pressure on top of her shoulders, does not put any pressure on the Rotator Cuff.
Lateral Raise - notice that she is reaching behind her hips; then going straight out to her side; this works the outside of the deltoid muscle.
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Squats and Lunges Combined - Legs Super-Set
A super-set is the combination of the Squat and the Lunge. These exercises can be done with or without weighs. Proper technique is always the goal and the rule.
SQUATS
The squat is a lower body exercise used in strength training. The exercise's main emphasis is on the quadriceps and the glutes, but it also involves the hamstrings, the calves, and the lower back. The squat is often called "the king of exercises" by those who believe it capable of inducing more and faster muscle growth than any other exercise.
The squat is performed by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The torso remains relatively upright throughout the movement. Proper technique is critical, otherwise very serious injuries or gradual injury over a period of time can occur. The back must maintain its natural curvature and not "round out" (excessive lumbar or thoracic kyphosis), otherwise excess strain can be placed on the spine and cause serious injury. Lifting belts can be used to help support the lower back.
LUNGES
The lunge is a weight training exercise that is used to strengthen the quadriceps muscles, gluteal muscles and the muscles comprising the "hamstrings". A long lunge emphasizes the glutes whereas a short lunge emphasizes the quadriceps.
Fitness Buzz
Roc Shabazz shares training tips with the audience. The tips originally appeared on the CW Atlanta in a series entitled Fitness Buzz. The Fitness Buzz segment lasts 1 minute, where "The Real Roc" gives instructions on proper training techniques and muscle development.
Tips focus on:
- Squats
- Lunge
- Leg extension with Rodeo
- Military Press
- Lateral Raise
Look for more Roc Shabazz videos and tips on NottHeads.
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