Introducing 

Prezi AI.

Your new presentation assistant.

Refine, enhance, and tailor your content, source relevant images, and edit visuals quicker than ever before.

Loading…
Transcript

Muscular System Mini-Project

By: Payton M

Summary

This presentation is about bowling. The competition level being for adults, ages anywhere from 25 and up.

Summary

Excersizes

1. Push-Ups

2. Cross Stretches

3. Wrist Exercises

  • With an Elastic Band
  • Wrist Curls

4. Finger Stretch

5. Back Exercises

  • Pull Downs
  • Bird Dog

6. Wipers

7. Leg Exercises

  • Squats
  • Lunges

Push-Ups

Pushups

How to:

https://www.fitnesseducation.edu.au/blog/personal-training/how-to-push-up-proper-bodyweight-push-up-technique/

1. Lay stomach down on floor

2. Make sure arms are by your side and push up on the floor

3. Lower back down

4. Repeat

Deltoid

(antagonist)

Pushups are good to do because they increase shoulder strength and improve balance which is needed in bowling because you're swinging the ball back and forth to throw it and need good balance so you don't fall over mid throw.

Pectoralis Major

(main)

Triceps

Brachii

(synergist)

Reps/Sets:

3 sets of 5

Triceps

Brachii

(synergist)

Pectoralis Minor

(Synergist)

https://www.pinterest.com.au/pin/542261611356168559/

Cross Stretches

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

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 Exercizes

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.

Wrist Exercises

https://bowlingadvisor.com/how-to-throw-a-bowling-ball/

Elastic Band

Wrist Flexion/Extension with an Elastic Band

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/

Wrist Curls

Wrist Curls

How to:

1. Sit and put forearm on a table/your legs while holding a 3-5 lb weight

2. Hang wrist over edge palm down

3. Bend wrist up as high as you can then lower it slowly

4. Repeat with other wrist

https://www.saintlukeskc.org/health-library/wrist-extension-strength

Sets/Reps:

5 sets of 10

https://bodybuilding-wizard.com/reverse-barbell-wrist-curl/reverse-barbell-wrist-curl-1-5/

Finger Stretch

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 Stretch

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

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.

Back Exercises

https://www.toledoblade.com/a-e/living/2020/11/12/bowling-returns-with-precautions-but-risks-still-persist/stories/20201112011

Pull Downs

Pull Down

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

Bird Dog Exercise

MORE NEWS

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/

Wipers

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

Wipers

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

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.

Leg Exercises

https://franvarin.wordpress.com/2012/06/02/keys-to-consistency-trail-leg/

Squats

https://www.seekpng.com/ipng/u2w7u2i1e6u2w7r5_coach-on-maintaining-a-good-posture-while-doing/

Squats

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/

Lunges

https://www.vecteezy.com/vector-art/7745860-woman-doing-front-and-back-lunges-exercise-flat-vector-illustration-isolated-on-white-background

Lunges

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

Learn more about creating dynamic, engaging presentations with Prezi