[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:56:20 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:11:03 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:18:34 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:30:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:38:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:49:21 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:59:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 improve your workout results – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Thu, 17 Jul 2014 07:00:00 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 Defining and Understanding Stabilizer Muscles https://www.thehumantrainer.com/stabilizer-muscles/ https://www.thehumantrainer.com/stabilizer-muscles/#respond Thu, 17 Jul 2014 07:00:00 +0000 http://thehumantrainer.com/stabilizer-muscles/

Some fitness professionals believe that there is no such thing as stabilizer muscles as there are no specific muscles that can be defined as stabilizers. The stabilizers are muscles that aren’t directly involved in a movement, but instead keep certain parts of the body steady so that the main working muscles can do their job properly. Therefore, virtually every muscle can play a stabilizing role depending on the given movement. 

That being said, MOST fitness professionals agree that when one speaks of stabilizer muscles they are referring to the core and trunk muscles; the muscles that stabilize the joints and spine during a movement. The reason for this is that the core is your power center and works at stabilizing the body in virtually every movement.

Take a soccer player for instance: he can have the strongest leg muscles ever, but without strong abs, back, hips, and glutes his kick won’t be as powerful. When strength training, lack of a strong back and abs may reduce the amount you are able to lift even with strong arm muscles. Even regular daily activities like picking up grocery bags or walking up stairs requires the body to balance and steady itself. 

Without a strong core one doesn’t have enough stability in the spine and joints which can cause joint degeneration, back pain, and injury. Strong stabilizers also mean better balance, coordination, power, and speed.

 

2 ways to train to increase your body’s stabilization abilities:

1. Perform exercises that puts a decent amount of tension on the entire body. Some exercises are more effective than others at keeping the body tight throughout the exercise. For instance, for leg exercises try squats, deadlifts and weighted lunges (these require the back and shoulders to support and steady a barbell) instead of leg presses and leg extensions (these rely on the seat to support you).

2. Do exercises with one arm or one leg at a time.  (Examples: one-armed dumbbell bench presses, one-legged squats, one-armed dumbbell rows, etc.) Unilateral exercises adds balancing to the exercise which causes the obliques and the lower back muscles to tense in order to keep the trunk steady.  

 

The Human Trainer is an easy way to workout in both the ways mentioned above. The core stabilizers are present in ALL Human Trainer exercises because of the balancing aspect of doing the exercises suspended from straps. Imagine how strong your core will be when you incorporate those muscles into every exercise you do! The Human Trainer is a full body workout system, giving you strength and cardio training all in one.

 

]]> https://www.thehumantrainer.com/stabilizer-muscles/feed/ 0 The Often Neglected but Important, Grip & Wrist Strength https://www.thehumantrainer.com/building-grip-wrist-strength/ https://www.thehumantrainer.com/building-grip-wrist-strength/#respond Thu, 11 Jul 2013 07:00:00 +0000 http://thehumantrainer.com/building-grip-wrist-strength/

Enhancing your grip and wrist strength is something that often gets overlooked when exercising. Many people think that working on triceps and biceps will in turn automatically strengthen forearms, hands and wrists, but grip is important and deserves a little more direct attention than that. 

 

Who Benefits from a Stronger Grip?

 

  • Anyone who does Strength Training:  Strengthening forearms, hands, and wrists will make lifting easier, allow you to have more control and therefore prevent injury, do more reps, and train longer/have more endurance.

Strength Training Exercises that benefit from stronger grip are: Bench Presses, Jerks, Kettlebell Swings, Deadlifts, Muscle-ups, Cleans, Curls, Rows, and Pull-ups.

  • Sports players: Sports that require one to throw, or swing a bat or club such as Basketball, Baseball, Football, Tennis, Rugby, and Golf can also benefit from grip training. 

Other sports that need a strong grip and wrists are: Martial Arts, Volley Ball, Wrestling, Boxing, Rock Climbing, Yoga, Gymnastics, and Water Skiing. 

  • Musicians: Grip strength, hand strength, and strong wrists are essential when playing instruments such as guitar, piano, violin, and drums.
  • Everyone Really:  Wrist and hand strength help with everyday activities like opening doors, jars, typing, and carrying groceries.

 We all really do benefit from having a strong grip and wrists! 

 

Other Benefits of Grip & Wrist Training Are:

 

A More Complete Look – Bodybuilders will benefit from working on their grip strength because many have trouble achieving a balanced arm-look (i.e. having huge upper arms and small forearms). Hand muscles actually continue up into the arm, so working on your hands will help build the forearm.

 

Hyper Irradiation – Hyper Irradiation or Radiant Tension is when tensing one group of muscles increases the intensity of other contractions in the body. For example, when doing a squat with your Human Trainer Suspension Gym you should apply tension to the handles by squeezing them before descending, and continue squeezing throughout each rep. By doing so, your whole body will engage and stay strong, allowing you to do potentially do more reps. 

 

Hence, having a stronger grip = allows you to squeeze more = resulting in more upper body stability = more endurance.

 

Reduced Risk of Carpal Tunnel Syndrome- One of the causes of carpal tunnel syndrome is wrist weakness. Carpal Tunnel is when the tendonsget inflamed in areas of the wrist and forearm and press into a nerve causing numbness and pain throughout the arm. Most of us spend more time doing activities that require the wrists to be flexed (bent back) then bent forward. This will cause the extensor muscles to overstretch over time, and the flexor muscles to become tight and weak from lack of use. Exercising these muscles will prevent this and will therefore reduce the risk of carpal tunnel.

 canstockphoto4808616

 

How to Strengthen Your...

 

Wrists – One must understand that there is virtually no muscle in the wrist, so to strengthen the wrists one must stabilize the joint by strengthening the surrounding muscles of the hand and forearm. 

 

Hands – Hand muscles actually begin above the elbow. Therefore, in order to improve grip and hand strength one must include forearm and upper arm exercises.

 

There are 2 Different Grip Strength Types:

 

Crushing Strength: This one is pretty obvious. It’s how strong you can squeeze something with your entire hand. A good example of this would be crushing a beer can.


Pinching Strength: Pinching Strength is when you squeeze something with just your finger tips and thumb. Working your pinching strength will build up and strengthen your forearm muscles, fingers and thumbs.

 

 

EXERCISES

 

Grip and Wrist Training should be part of your regular workout routine and should be done once or twice a week. Remember that just like with any other muscle you can overtrain your grip — Start Slow. Start with 8-10 reps of 1 set per exercise, and work your way up to 3 sets. Stop if you feel pain.

 

Here are some exercises for you to try:

 

Tennis Ball Squeeze – Hold a tennis ball in one hand and squeeze as hard as you can for about 5 seconds. Then relax the hand for a couple of seconds, and repeat. Do 3 sets with each hand.

 

Finger Extensions – This exercise is great for building grip endurance and wrist strength. Place a rubber band around all your fingers and thumb on one hand. Open your fingers up as wide as you can, pushing against the band. Relax, then repeat. NOTE: The closer the rubber band is to your finger tips, the harder the exercise will be. 

 

Wrist Curls – Perform wrist curls to build forearm strength.This can be done with either a bar or dumbbells (3-5 LBS). Sit on a bench or chair and bend forward so that you can rest your forearms on your upper thighs. Holding the bar or dumbbells, hang your hands off the front of your knees, palms facing up. Relax your wrists so they drop back as far as possible, fingertips towards the floor. Then raise the bar back up towards you while keeping your forearms down on your thighs. Hold for a second and return the bar back down towards the floor to complete one repetition. 

 

Wrist Rotations – Perform this with dumbbells. Get in the same position as with the Wrist Curls, holding the dumbbells with your palms face up. Make sure your knees are hip distance apart, feet planted firmly on the floor. Keeping your forearms on your thighs, rotate the dumbbells inward until your palms are facing down. Then, rotate the dumbbells outward until your palms are facing up again. You can do this one hand at a time if it feels more comfortable. Repeat. 

 

Wrist Roll Ups – Perform this exercise using a stick (like a broomstick) and a rope. Tie one end of the rope at the center of the stick and the other end to a dumbbell (3-5 LBS). Hold the stick with both hands as close to the ends as possible, palms facing down. Roll the rope up until the dumbbell reaches the stick, then roll it back down. Repeat 3 times.

 

Basketball Dribble – To build wrist strength sit in a chair and bounce a basketball on the floor beside you, flexing your wrist up and down to quickly dribble the ball. Switch hands when tired. 

 

Hammer Hits – For this exercise, hold a dumbbell (3 LBS) vertically in your hand, with your arm straight out in front of you (elbow slightly bent), like you would a hammer. Rock your hand up and down like you would if you were hammering something. This exercise is great for building forearm and grip strength.

 

Towel Hangs – For this exercise, simply wrap a towel over a bar, hold onto the towel ends and hang from a bar a for count of 10-15 seconds.

 

Plate Pinching – Grab two wide-rimmed weight plates and hold them together by using all four fingers to grip the outside part of the plate and your thumb on the other side.

Squeeze the plates together and attempt to lift them off the floor, using your legs to lift and keeping the back straight. Switch arms and repeat. *Warning: To avoid dropping the plates do not do this exercise to exhaustion. If you feel like the weight may slip out of your hand slowly bend your knees while keeping your back straight and put the plates down gently.

 

Hand Gripper – Hand grippers are great tools to build your crushing strength. Make sure to get a good quality one from a fitness equipement supplier.

 

 

Don’t forget about this key area of the body. We use our hands EVERY DAY for practically everything. Dedicating time to building strength in the hands, wrists, and forearms can save you from injuries and pain, and can help take your workout to the next level. 

 

 

Resources: health.ninemsn.com.au, Bodybuilding.com, livestrong.com, wrustexercises.blogspot.com, yogatuneup.com, megliofitness.com, LA Times, selfgrowth.com

 

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