AIR RESISTANCE CIRCULAR TRAINING OVERVIEW

Introduction to Spin Strong

Introducing Spin Strong, the revolutionary handheld spin trainers that use air resistance for explosive upper body strength training. While there are lots of new strength training products introduced each year, there are few that provide a truly original and valuable exercise modality. Spin Strong is the rare exception.

The specific details of how Spin Strong provides intense circular air resistance training, the complex mechanics involved and why this type of strength training is so valuable will be covered here.

 

 

 

The Spin Strong Trainers

Spin Strong uses air resistance similar to that provided by the popular jump rope, but Spin Strong uses handle attached symmetrical fin-cords that are spun using circular arm movement. Jumping rope is excellent cardio exercise, and it provides really good upper body strength conditioning, considering it is one arm spinning exercise.

 


Imagine if instead of one exercise, you could do at least nine with many variations!  It would be extensive resistance training, and this is what Spin Strong provides. By replacing the jump rope with a pair of spinning air resistance fin cords and freedom of movement, Spin Strong features practically unlimited exercise options. Compared to a jump rope, Spin Strong allows fuller arm engagement and extended movements for higher intensity resistance. Also, Spin Strong can be combined with leg exercises of almost any kind for full body and cardio training. You can use leg exercises like lunges, squats, those of aerobics, jumps, kicks, leg lifts and more. Jog outside or in place indoors. The different arm and leg combinations will keep you motivated and deliver thorough strength conditioning.

 

Introducing the Nine Key Spin Strong Exercises

These exercises will be covered in other articles and videos under the TRAIN menu, but a brief introduction will help you understand Spin Strong’s unique capabilities as you read. Two of the arm exercises are done with arms out to the sides, three are done out to the front and four are done above the shoulders or overhead. As you can see, the arms are fully extended during these exercises. And the circular air resistance is always perpendicular to the longitudinal axis of the arm, providing exercise that isn’t available any other way, and it strengthens in every direction of arm movement. This is very low load exercise, so it is very safe for doing the different arm circles. In summary, Circular arm movements finally have matching circular resistance training for optimal results.

 

 

 

Spin Strong’s Innovative Design

Spin Strong consists of a pair of handle attached symmetrical fin-cords. Each of which includes an eighteen inch spin cable and five (or six) multi-fin modules that together create the air resistance when spun in use. Each fin module is made of flexible TPU plastic, has a hollow hub, and includes three attached fins that are symmetrically spaced around and extended outward from the hub. During use, the fin modules are free to rotate around the cable, but hold their position because air resistance is balanced on both sides of the fin modules and the spinning cable.

 

 

Air Resistance and Circular Arm Movement

 Air resistance opposes an object’s forward motion, even along a circular path, and provides directly opposing force. Unlike traditional upper body strength training, air resistance combined with circular arm movement strengthens for movement in every direction. Spin Strong is extremely fast resistance training, which improves quickness and coordination, too. Since it is circular movement, it is continuous, which improves upper body endurance.

 


Air resistance is a function of speed and size of an object (i.e., amount of air displacement). Spin Strong uses relatively small fin modules, but they are capable of being spun fast. So, they can create high intensity air resistance. This fin cord approach is so innovative, Spin Strong is patented.

Air resistance increases exponentially. For each doubling of speed, air resistance quadruples. It is not unusual to do 200+ circular arm movements per minute. As we will see later, circular arm movement is complex and each circle is equal to over eight sequential arm movements. This results in a high number of arm movements in a short period of time, making Spin Strong very efficient. 

Spin Strong is not isometric exercise. There is significant movement occurring, even if it looks like small arm circles. Weight based circular arm resistance is much closer to isometric exercise, because spinning a weighted object creates an outwardly directed force, and you can basically hold your hand in one place to do complete those circles. Weight based circular training provides little resistance until you use a heavy weight which would be dangerous to spin.  Also, weights like dumb bells do not provide direct opposition to forward movement because they are always exerting a downward gravitational force.

 

The Forces Involved in Using Spin Strong

While air resistance is the primary force of Spin Strong training, but another type of force is involved. Spin Strong trainers weigh only 11 ounces, but this small amount of weight works well with circular air resistance for dynamic training.

The other type of force is from using extended arms which creates “arm leverage”, with the shoulder joint acting as the fulcrum. Extending arms out and/or up intensifies and increases the initial resistance.

An additional significant way to increase resistance is to use more arm circle action versus wrist action. Lastly, an additional (sixth) set of air resisters can be purchased separately to significantly increases resistance.

 

 

 

The Spin Strong Approach to Jumping Rope

Spin Strong provides realistic jump rope exercise using a slightly different approach. A jump rope moves through the air faster, because it is traveling around a much bigger circle and travelling a greater distance each revolution. On the other hand, Spin Strong trainers including the fin modules are bigger objects (with more air displacement). Spin Strong trainers have been sized to provide the sAmerican amount of air resistance as a jump rope, when used for jumping rope.

 

  

Complex Arm and Upper Body Movement

 Spin Strong training uses flexible fin-cords. So the arm movement involved is a pulling, whip-like motion that starts with the core and upper body and sequentially involves the shoulders, upper arms, forearms and hands.

This pulling, whip-like training is very complex movement. It highly engages the shoulder joint, the most complex circular joint in the human body, and which has a 360 degree range of movement. It involves the elbow joint and the wrist joint. The latter is also a circular joint with a 360 degree range of movement.

 

  

Four Arm Movements in One

Circular movement of the arm, or of the wrist, is called circumduction. It equals four sequential movements: flexion (up), abduction (out), extension (down) and Adduction (in).

Spin Strong uses circumduction at the shoulder joint, including these four sequential movements, as well as at the wrist joint, including four similar sequential movements. In between these two joints, Spin Strong uses the complex elbow with its multiple joints for flexing the arm, as well as turning the forearm with pronation and supination. The sum total of all these arm movements is at least ten sequential movements. Done a couple hundred times per minute, this is lots of exercise in a short amount of time. Also, it isvery complicated and interrelated movement.

 

 

 

Strengthens Major Arm and Shoulder Muscles

Spin Strong movements strengthen all the major muscles of the hands, arms and shoulders. The hands are gripping and spinning the Spin Strong trainers, which significantly strengthen the hands and the forearms. Biceps and triceps are heavily strengthened by elbow as well as shoulder joint movement. Likewise the shoulder muscles are intensely used and strengthened. Many muscles of the chest and upper back are engaged, and core muscle for strengthened during stabilization activity.

Spin Strong provides high velocity resistance training with no deceleration phase. It delivers strength training, speed training, improves agility and coordination. Spin Strong increases power and endurance; and it improves sports specific performance and functional performance.