Tuesday, March 8, 2011

Don't be a Slouch...!

Question from a Customer

I am interested in Shadow Boxer and wondered if shadow boxer can help with poor posture? I have slouching shoulders and bit of a hunch and am looking for some exercise equipment that can help with this and also improve my fitness. Can Shadow Boxer help with posture and to strengthen my lower back?

Our Answer

Rounded shoulders affects a lot of us, caused by a number of factors including working position and weak or inactive muscles. These can manifest as shoulder, neck and back pain. A combination of tight pecs, lats, weakness in the upper, mid back and core muscles can also contribute.

Below are examples of exercises you can perform with the Shadow Boxer to build the strength of the upper back muscles, that are responsible for good upper body posture and muscle balance.

Wide Rows - Rear Deltoids, mid and lower traps and rhomboids.

In a seated position, legs out straight position the belt against the underneath of you feet, grab the handles, sitting up straight, breathing in to lift the ribcage pull the arms back as far as you can without momentum, the upper arms should be at a 45 degree angle to the torso.

After your full range of motion has been achieved, slowly return to the start...
You should feel the muscles of the rear shoulders, lower neck and muscles between the shoulder blade working.

Rows – Lats, mid and lower traps and rhomboids.

The same seating position as the Wide Rows is needed, only difference is the arms now pull in flush the torso sides, the hands come into finish close to the arm pits.
You will feel the large v-shaped muscles of the back

These exercises are very straight forward, just remember to keep your shoulders down and the back position as if you standing tall and proud.

Keep the movements slow so you’re able to feel what’s going on and keep the maximum control over the muscles working.

For the Lower back

See our previous post on reverse crunches. This is an awesome exercise to improve posture and help with lower back pain.


SB Team

Wednesday, March 2, 2011

Accelerate Those Legs

For those of you that have bought a Leg Accelerator I wanted to provide some tips as we just had a question from a customer and wanted to clarify a few key points? This will also help you get the most out of your leg accelerator workouts.

"I get virtually no resistance as my legs are so short"

Leg Accelerator
  • Lower level kicks to waist height or below -- We use the main shadow boxer bands say 'H' heavy band attached from leg to leg NOT hip to leg as in the brochure.
  • Higher kicks to head height -- use the 'LB' attached from leg to leg.
  • The key difference is you don't attach the bands from hip to leg this is for people that have either shorter legs or want to maximise the effectiveness of their workout. This was another insider tip we borrowed from professional fighters and we use it like this ourselves.
What we would recommend
  • I would recommend use X-treme bands for the SB unit and use one heavy band from leg to leg, this is if you want the hardest workout. Vary the combination for different levels of workout. So maybe Medium bands on the Sb unit and one 'H' between the legs.
  • This will allow you to use both bits of kit together.
  • Benefits -- even if you do no kicking you should feel this on the legs. For example as you move around to drive forward with the legs you have to extend the front foot thus putting the band under tension then you retract the rear leg. So just with some foot work alone you will feel the difference. Add in some low kicks and you're cooking on gas!
There a lot of content here if you need any further clarification we can give you a buzz to explain. Let me know if this makes sense.

Even if you have any other questions and want others to benefit from the answers let us know.

Keeeeeeeeep punching