The following routine was done in the gym using machines, but you may incorporate some of these techniques to your routine at home or in the gym using other pieces of equipment while staying in your chair. Al Dominquez, 33, is a T4/5 from San Antonio, TX. Besides weight training, he bi-skis and handcycles for fun and a good workout. Injured in 1995, Dominquez is diligent in his pursuit to stay active. Here is a sample of one of his routines.
The Workout
Remember all good fitness routines are made up of strength, cardiovascular, and flexibility. Try incorporating all three aspects into your routine. Perform these exercises 2-3 sets of 10-12 repetitions three days a week. Machines are set up differently, so just set yourself up so that you can perform the safest transfer for you.
Chest Press—Get your chair within safe transfer range. After a safe transfer, set yourself up so that the handles are at chest level. Press the handles forward until your arms are extended in front of you. Return to starting position.
Start Position
Finish Position
Row—Start with your arms extended in front of you. Pull the handles back towards you, squeezing your shoulder blades together. Release and return to the starting position.
Start Position
Finish Position
Shoulder Press—Start with your arms bent with your fists pointing to the ceiling. With the handles, press up overhead and slowly return to the starting position.
Start Position
Finish Position
Bicep Curl—You may do both arms at the same time or perform one arm at a time. Grab the handles and rest your elbows on the pad. Engage your bicep and curl the handles up towards your shoulder. Return slowly to the starting position.
Start Position
Finish Position
Tricep Extension—On this exercise, you may need some assistance with changing out the handle. Position your chair just a little to the side of the pulley so that your wheel is not in the way. Grab the handle with the left hand so that the elbow is bent, using the right hand for balance if needed. Press the handle down towards the floor, extending the arm. Return slowly to the starting position. Repeat on the right side.
Start Position
Finish Position
Equipment
Abdominal Binders—These come in handy if you want that extra support instead of worrying about balancing. Body Bracer is a good one (29.95 from www.sportaid.com)
Photographer: Mercedes J. Ramon of San Antonio, TX
