Nordic Fitness Education, sturenKatu 26 LT 36, Helsinki (2026)

09/04/2026

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The face pull is an exercise which combines a pulling motion with external rotation of the shoulders.

The primary muscle working here is the posterior deltoid, whose function aligns nicely with both of these actions.

There are also two sets of helper muscles. The first consists of the rhomboids and middle and lower trapezius, which are responsible for retracting the scapula, a movement that is combined with the posterior deltoid's pull. The second group consists of the infraspinatus and teres minor and handles external rotation of the shoulder.

11/03/2026

Prone Y Raise is an excellent rehabilitation exercise which targets your lower trapezius.

To perform it, lie flat on your stomach. Rest your head on the floor. Create a letter Y with your body, by keeping your arms overhead. Now lift your arms from the floor and hold this position for a few seconds.

This movement will also engage helper muscles like middle trapezius and posterior deltoid, but the main focus will go to lower trapezius, which works on a really long lever, trying to bring the scapula down and back to the spine.

17/12/2025

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The core group of adductors consists of four muscles connecting the pelvis to the femur. Because they so closely overlap, understanding their exact placement from the front view can be difficult. A much better approach is to dig into them from the back.

The first and most dominant structure is the Adductor Magnus. This thick powerful muscle, spans almost the entire length of the femur, essentially forming a wall that overshadows the others beneath it.

Once we remove the Magnus, three smaller adductors reveal themselves in a neat sequence. Starting from the bottom, we find the Adductor Longus. Directly above it lies the shorter Adductor Brevis. And sitting at the very top is the smallest of the group, the Adductor Minimus.

From the back, it looks like these muscles stack one on top of the other. However, shifting to an upper-front perspective reveals their true arrangement: they actually start at nearly the same height on the femur, but are layered at different depths.

28/11/2025

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Sherry Goggin, Monica Brant, & Kiana Tom

28/11/2025

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www.nordicfitnesseducation.net

13/10/2025

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13/03/2025

Let's engage in a leg workout and explore which muscles are activated during each specific movement.

12/03/2025

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28/02/2025

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➡️ For upper body workouts, the recommended sets and reps depend on your fitness goals:

1. Strength (Power & Maximal Strength)

✅ Reps: 3-6

✅ Sets: 4-6

✅ Rest: 2-3 minutes

✅ Load: 80-90% of your 1-rep max (1RM)

✔️Examples: Bench press, overhead press, pull-ups, bent-over rows

2. Hypertrophy (Muscle Growth)

✅ Reps: 6-12

✅ Sets: 3-5

✅ Rest: 30-90 seconds

✅ Load: 65-80% of your 1RM

✔️ Examples: Dumbbell presses, lateral raises, biceps curls, triceps dips

3. Endurance (Muscular Stamina & Toning)

✅ Reps: 12-20

✅ Sets: 2-4

✅ Rest: 15-45 seconds

✅ Load: 50-65% of your 1RM

✔️ Examples: Bodyweight exercises, resistance band workouts, light dumbbells

💪Workout Example (Balanced Upper Body Routine)

✅ Bench Press – 4 sets x 6 reps (strength focus)

✅ Pull-Ups – 3 sets x 8-10 reps

✅ Overhead Shoulder Press – 3 sets x 10 reps

✅ Dumbbell Lateral Raises – 3 sets x 12-15 reps

✅ Bicep Curls – 3 sets x 10-12 reps

✅ Triceps Dips – 3 sets x 10-12 reps

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