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This presentation is about bowling. The competition level being for adults, ages anywhere from 25 and up.
1. Push-Ups
2. Cross Stretches
3. Wrist Exercises
4. Finger Stretch
5. Back Exercises
6. Wipers
7. Leg Exercises
https://www.fitnesseducation.edu.au/blog/personal-training/how-to-push-up-proper-bodyweight-push-up-technique/
Deltoid
(antagonist)
Pectoralis Major
(main)
Triceps
Brachii
(synergist)
Triceps
Brachii
(synergist)
Pectoralis Minor
(Synergist)
https://www.pinterest.com.au/pin/542261611356168559/
How to:
1. Put arm across chest loosely and grab elbow with other hand
2. Pull arm until you feel a stretch in your shoulder, hold for 10-15 seconds
3. Repeat with other arm
Reps/Sets:
2 sets of 15 seconds on each arm, can use a 3-5 lb weight
Cross stretches are good to do to warm up before bowling because it helps loosen your shoulder and allows for more flexibility. This will help a person to swing the bowling ball with less chance of hurting their shoulder.
Wrist movements are important to help increase the speed of the bowling ball. If your wrist and forearm muscles aren't strong your shots will be inconsistent and the bowling ball can lose speed.
https://bowlingadvisor.com/how-to-throw-a-bowling-ball/
How to:
https://www.trainingbeta.com/strengthen-rotator-cuff-climbing/
1. Wrap resistance band around both wrists/ or to a wrist and a pole
2. Hold one wrist steady while you pull the other wrist slightly away
3. Bend he wrist that you moved backwards, before letting it go back straight
4. Repeat a few times before switching to other hand
Sets/Reps:
3 sets of 5 on both hands
https://learnmuscles.com/glossary/muscles-of-the-anterior-forearm-superficial-view/
How to:
https://www.saintlukeskc.org/health-library/wrist-extension-strength
https://bodybuilding-wizard.com/reverse-barbell-wrist-curl/reverse-barbell-wrist-curl-1-5/
How to:
1. Put hand on a flat surface, with fingers spread slightly apart
2. Grab thumb and bend it back towards yourself for a few seconds [5-10 seconds]
3. Repeat on the other fingers
4. Repeat process on other hand
Sets/Reps:
2 sets of 10 seconds on each finger
Finger stretches are good for a bowler to do because they can strengthe a finger, allow for more finger mobility, and can help keep fingers from being in pain, which can help when a bowler throws the bowling ball.
Back exercises help when bowling because they can increase balance, help your posture, and can help lower the chances of back sprains, lower back pain, etc.
https://www.toledoblade.com/a-e/living/2020/11/12/bowling-returns-with-precautions-but-risks-still-persist/stories/20201112011
How to:
1. Go to the pull down machine and set the weight you wish to pull [Recommended: 40 or more]
2. Sit and grab the bar, then pull down and slowly let the bar back up
3. Repeat
https://www.skimble.com/exercises/65308-reverse-lat-pulldown-how-to-do-exercise
Sets/Reps:
3 sets of 15
https://www.coachmag.co.uk/chest-exercises/182/how-to-do-the-lat-pull-down
https://www.coachmag.co.uk/chest-exercises/182/how-to-do-the-lat-pull-down
How to:
1. Get on all fours on a yoga mat
2. Raise your right arm and left leg, making sure to keep your hips and shoulders parallel to one another
3. Enlongate neck while tucking your chin to your chest, making you look at the floor
4. After holding for a set amount, return to the starting position [Step 1]
5. Repeat with opposite arm and leg
https://blog.webexercises.com/featured-exercise-bird-dog/
Sets/Reps:
2 sets of 8-10
https://www.pinterest.com/pin/543246773795224502/
How to:
Sets/Reps:
1. Lay on your back with your arms straight out
2. Keep both legs together and lift them straight up
3. Lean yur hips to one side without letting your legs touch the ground and then return to the starting position
4. Do the same thing in the opposite direction
5. Repeat
3 sets of 15
https://www.t-nation.com/training/tip-the-hanging-windshield-wiper-for-abs/
https://evolve-gym.com/2017/05/26/fitness-tip-38-windshield-wiper-abs-floor-exercise/
Exteral Oblique
Working the abs helps boost the stability of the bowler. These muscles are a synergist to the other muscles that help create better stability.
Leg exercises will help strengthen your leg muscles which helps bowlers counterbalance the weight of them throwing the ball with the leg that trails behind them.
https://franvarin.wordpress.com/2012/06/02/keys-to-consistency-trail-leg/
https://www.seekpng.com/ipng/u2w7u2i1e6u2w7r5_coach-on-maintaining-a-good-posture-while-doing/
Gluteus
Maximus
Quadriceps
-Vastus Lateralis
-Vastus Medialis
-Rectus Femoris
How to:
1. Act as if you're going to sit [Make sure to keep your knees in line with your toes and to keep your back straight]
2. Stand back up
3. Repeat
Adductor Magnus
Gastrocnemius
Hamstring
Group
Sets/Reps:
5 sets of 10
https://www.spotebi.com/exercise-guide/squat/
https://www.vecteezy.com/vector-art/7745860-woman-doing-front-and-back-lunges-exercise-flat-vector-illustration-isolated-on-white-background
How to:
1. Stand straight then take a step forward
2. Bend left or right knee down till it's almost on the ground before raising back up
3. Repeat with opposite leg
4. Repeat
Set/Reps:
5 sets of 8
https://www.ssc.vu.lt/en/about-us/news/1577-lunge-and-squat-are-they-different-movements