Tag Archive | "exercises"

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The Upgraded Get-Big Legs Workout

OUR ADVICE

By using a 5×5 rep scheme with squats—the key mass builder in your routine—you’ll be completing nearly the same number of reps as your old workout, but you’ll go heavier to stimulate more muscle growth. Romanian deads and walking lunges team up to provide for more volume and better overall leg development than simply relying on the leg press. Move leg extensions and leg curls to the end in an effort to finish off those muscle fibers.

FORM CHECK

Lunge forward so your front leg is parallel to the ground and your rear knee just about touches the floor.

Submit your workout for review here

SEE ALSO: The Best Leg-Building Workout Program

TOM’S OLD WORKOUTM&F Rating: C+

EXERCISE 1

BACK SQUATYou’ll need: Barbell, Squat RackHow to

Back Squat thumbnail
3sets
10reps
rest

EXERCISE 2

LEG PRESS

3sets
10reps
rest

EXERCISE 3

LEG EXTENSION

3sets
10reps
rest

EXERCISE 4

LEG CURLHow to

3sets
10reps
rest

TOM’S NEW WORKOUT

EXERCISE 1

BACK SQUATYou’ll need: Barbell, Squat RackHow to

Back Squat thumbnail
5sets
5reps
rest

EXERCISE 2

ROMANIAN DEADLIFT

3sets
8reps
rest

EXERCISE 3

DUMBBELL WALKING LUNGE

4sets
8reps
rest

EXERCISE 4

LEG EXTENSION

3sets
10reps
rest

EXERCISE 5

LEG CURLHow to

sets
10reps

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The Upgraded Get-Big Legs Workout

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4 Moves for Ripped Lower Abs

For most guys, starting from the bottom and working upward is a great strategy when training abs, because your lower abstend to be more stubborn than the upper portion in terms of strength and definition. The idea, then, is to develop a routine that works every muscle group in your abs in tandem in order to provide the balance you need.

The collection of movements below accomplishes this quite nicely, starting with two movements that target your lower abs, followed by some oblique work, and a core-stabilization finisher. And since it’s impossible to train one portion of the rectus abdominis—your six-pack muscles—apart from another, your upper abs will get plenty of work, too, in this routine.

THE LOWER AB WORKOUT

EXERCISE REPS
Hanging Leg Raise 12-15
Land Mine 10 per side
Weighted Crunch 15
Swiss Ball Plank 30-sec hold

Taken from:

4 Moves for Ripped Lower Abs

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The Secret to Balancing Strength Training and Cardio

“Contrary to what’s been preached in the past, lifting and running complement each other quite well,” says Jay Dicharry, P.T., director of the REP lab in Bend, OR.

In fact, lifting on the same day as running can improve your running results. But that requires a lot of time. So try to schedule your workouts so they don’t clash. “Peak soreness from weightlifting happens about 24 to 48 hours following your strength session,” notes Dicharry.

To balance both, keep hard runs 48 hours apart from hard gym sessions so you can give it your all during the run, he adds. If you still want to run the day or two after your leg day, keep it light—doing an easy run can actually promote active recovery.

 Source:

The Secret to Balancing Strength Training and Cardio

Posted in Bodybuilding, Exercises, Fitness Equipment, Nutrition, Personal Fitness TrainingComments (0)

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Tricep exercises

Want to look strong and sexy in your summer Tees? Arm yourself with our tricep workout…

Short sleeve season is on us, so it’s time to have serious words with our upper arms. Grab those dumbells and wave goodbye to bingo wings. Just incorporate these three of our favourite tricep exercises into your regular workouts to fire up the backs of those arms and, by summer, you’ll have the confidence to rock those dresses and vest tops in no time at all.

 

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Tricep exercises

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How To Hip Hinge For Ultimate Performance!

Name: Todd Bumgardner, MS, CSCS

I can’t recall how many times I’ve heard Ronnie Coleman’s classic line echo around the weight room: “Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weight.” I’d say the over/under is around a thousand. And the reason is because he’s pretty much right.

Ronnie shouted out the quote when he was about to step under a loaded bar for the squat, but for me, the line especially rings true for the deadlift. This is why I created my twist on Ronnie’s famous line: “Everybody wants to deadlift, but nobody wants to hip hinge correctly.” I find that saying that in my Ronnie voice helps it resonate more powerfully with clients.

Here’s the thing: The deadlift gets overanalyzed by most lifters, which leads to butchered execution. The answer isn’t to memorize every cue that ever helped a pro powerlifter and then try to remember them all when you stand on the platform. The answer, quite simply, is to master the hip hinge first, and then build your deadlift around that strength.

Spend some quality time fortifying your hip hinge—both when you’re starting out and when you’re more advanced—and you’ll spare your back and build a powerful set of hips and legs that will help you in every other lower-body movement. And you’d better believe it’ll help you lift some heavy-ass weight, too.

The Hip Hinge:

It sounds like something your grandma wears to get out of the bath tub, but the hip hinge is actually an important fundamental human movement that everyone should master. The squat may be the so-called “king of lifts,” but the hinge is perhaps more important in the long-term performance and functionality of everyone from elite athletes to physical therapy patients, elderly people seeking more functionality, and every gym-goer in between.

 

Barbell Deadlift

In actual practice, hip hinging means moving the hips through a complete flexion (closing) to extension (opening) cycle, while limiting movement at other joints. It’s a precursor to all lower-body movements, but specifically the deadlift, squat, and most Olympic lifts. Hip hinge mastery isn’t optional to move well with heavy loads—it’s necessary.

Nevertheless, while most people can picture a squat, many have trouble imagining a hip hinge in their mind. So to start, picture a door hinge. The joint in the middle rotates while the side brackets remain rigid. This, in a nutshell, is how hip hinging works. The torso is braced and held rigid on the north side of the hips. Below the border, there’s a relatively stiff lower-body guided by hamstring tension. The only dramatic movement is at the hips.

Hammering Home the Hinge

There are a number of problems that can get in the way of a good hip hinge. Some folks simply have poor hip mobility, which can be caused by a congregation of factors including poor core stability and inflexible hamstrings. Hip capsules can also suffer from excessive tightness.

Meager hip mobility reduces the ability to solidify the hinge and causes the spine and knees to compensate for the lack of movement, which is inefficient and potentially injurious. If your immobility is the real hurdle, a solution beyond the scope of this article is necessary.

However, apart from the raw material issues just mentioned, most trainees are simply never taught how to hinge and need instruction with sound cues. They fail to hinge properly because they can’t understand how to separate movement in the spine from movement in the hips. If that’s the case for you, try these drills to teach spinal awareness; send your butt in the right direction.

1 Cat-camel drill

The cat-camel drill, as taught by Dr. Andreo Spina and his Functional Range Conditioning system, is your starting point.

The key of the drill is to move each spinal segment separately, creating a strong connection between your brain and the peripheral nerves that create spatial awareness. It’s the most effective technique I use to teach the difference between the spine and hips.

Any trainee, regardless of how advanced they are, can benefit from the cat-camel drill.

Cat-Camel Drill
Watch The Video – 00:26

2 Kneeling hip hinge with PVC

After building basic spine and hip awareness, it’s time to begin building the hinge from the ground up with the kneeling hip hinge. Kneeling reduces the amount of moving parts, allowing for an increased focus on torso rigidity and hip movement. The PVC pipe teaches what a neutral spine feels like and how to maintain it.

Kneeling Hip Hinge
Watch The Video – 00:31

3 Standing hip hinge with PVC

Once you’ve got the floor version down, take the kneeling hip hinge to your feet. The wall gives you a marker to hit and measures progress. When you master driving the hips back, step away from the wall and do it in free space. When you master the hip hinge in free space, remove the PVC and maintain a neutral spine.

Standing Hip Hinge
Watch The Video – 00:25

4 Belly swing

Now it’s time to add tension. This exercise comes from legendary strength and track coach Dan John, who calls it the “Bulgarian goat belly swing,” a noble name for an honorable exercise.

You can perform it with a kettlebell, dumbbell, sandbag, or weight plate. Start by taking a deep belly breath, and follow that by bracing your abdominals tightly. When you’re tight, pull the weight firmly into your braced abs. The result is a strong upper back and lat contraction teeming with deadlift power. Then push the hips back like in the butt-to-wall.

Belly Swing
Watch The Video – 00:18

Hip Hinge Programming

All lifters, from steadfast iron devotees to people newly baptized by barbells, can benefit from remedial hinge work. An advanced lifter might not need the same proportion of drill work, but they ignore it at their peril.

This basic template will help you formulate proper hinge form and will get you moving in the right direction with solid back tension, grace, and power. Weight room vets can do well by using this as part of a warm-up or as an off-day recovery method. Newbies should use this in the place of deadlift training until their hinge is strong and confident.

Just remember: Happy hinge, happy deadlift, and happy back.

Recommended For You

Compound And Conquer: The Case For Compound Over Isolation Exercises

Too many lifters are trapped in isolation exile. Don’t let your gains fall prey to your love of curls. Get in the game with compound movements!

Core Strength: Your Ultimate Guide To Core Training

Stop complicating core stabilization with endless crunches and leg lifts. Start using basic lifts that build the foundation of strength and core training!

Slay The Dragon: 3 Strength Training Myths Exposed!

Building strength is impossible if you fall prey to common training myths. Slay these three exercise dragons and use this plan to make real progress in the gym!

 

About The Author

Todd Bumgardner works as a strength and conditioning coach and manual therapist at Ranfone Training Systems in Hamden, Connecticut.

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How To Hip Hinge For Ultimate Performance!

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Pick ’n’ mix Pilates moves

Get your best body ever with these pick ’n’ mix Pilates moves tailored to your natural shape

While there are no specific exercises that should or shouldn’t be performed depending on whether you have an apple, pear, hourglass or athletic figure, there certainly are some that can help to make your workouts more effective.

‘Pilates can really help you to focus on specific exercises in order to enhance your particular shape,’ says Nadine McCann, instructor at Bootcamp Pilates (bootcamppilates.com). ‘All bodies are different and it pays to know what works for you.’

That’s not to say all women with the same body shape have the same goals, but certain moves can help apple shapes to define their curves, for example, and athletic figures to focus on their glutes. What’s more, everyone can benefit from the postural power of Pilates! ‘Pilates is great for sculpting as it focuses on the stabilising muscles deep in the body,’ Nadine adds. ‘This allows each muscle and joint to work with minimal stress and maximum effort in order to increase strength, flexibility and length.’ The workout as a whole is suitable for all body types, but if you’re short on time, just pick the exercises for your body type.

How to do it

Complete the allotted reps and sets of each exercise before moving on to the next. Perform these exercises in the order they appear.

1. Toe taps

Best for: apple, pear, hourglass

Areas trained: stomach, core, hips

Technique

Start lying on your back with legs lifted and knees bent above your hips, shins parallel to the floor and arms relaxed at your sides, palms down. Keep your lower abs engaged and your back flat on the mat.

Inhale, then exhale as you hinge at your hip, lowering your right leg toward the mat.

Inhale to return the leg to start position and change sides.

Alternate legs repeating 10-12 reps on each side, bring feet to the floor to rest. Repeat for 2 sets.

2. Criss-cross

Best for: apple, hourglass, athletic, pear

Areas trained: core, sides

Technique

Lying on your back, interlace your hands behind your head to support your head. Lift your knees and feet off the ground with your knees bent at 90 degrees.

Inhale as you twist your ribcage to the left and extend your right leg forward.

Exhale as you take your body through the centre, twisting your ribcage to the right while extending your left leg to complete the exercise on the opposite side.

Do 6 twists alternating sides. Do 3 sets in total.

3. Glute bridge

Best for: hourglass, athletic

Areas trained: core, bottom, hips, lower back

Link:

Your shape sessions: Oblique Exercises

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The 7-minute workout

Sculpt in 7 Minutes!

Your best body in less than 10 minutes, you say? it can be done- Wahoo’s 7 Minute Workout app shows us how.

Whether you’e a full-time mum or busy office worker, we’re pretty sure a short and sweet workout  you can get done in under 10 minutes will sound appealing. Well good news, it can be done. If you’re prepared to go hard and give it your all, it is possible to have an effective workout in 7 minutes, and with Wahoo Fitness’ 7 Minute Workout, which combines aerobic and resistance training to work your heart as well as your mules, you don’t need to leave the house to make it happen. This high-intensity form of training is popular for a reason, but you need to work hard if you want to see results.

Try the workout here to reap serious rewards asap!

Perform each move for 30 seconds at a time with a 10 second rest in between each. Try to do as many as possible in 30 seconds. keep going for seven minutes in total.

Kit you’ll need: Chair/step

Squats, Areas trained: Bottom, Quads

Technique

Stand with your feet slightly wider than your hips and your toes pointed slightly out.

Keeping your back straight, bend your knees and bend at the hips to lower until you are parallel with the floor.

Push back up to th orginial standing poisition and repeat.

Step-Ups {onto a chair), Areas trained: Bottom, Legs

Technique

Stand in front of the chair.

Step up onto the chair with one foot, followed by the other.

Pause and then step off with the opposite foot first.

Repeat, changing sdes with each rep.

Side Plank, Areas trained: Core, sides

Technique

Form a straight line with your body on its side, resting on one forearm with your feet stacked on top of each other.

Hold for 30 seconds.

High knees, Areas trained: Legs, Bottom, Core

Technique

Run on the spot lifting your knees as high as possible.

Swing your arms as if you were running normally.

Tricep Dips, Areas trained: Triceps

Technique

Sit on a chair with the heels of your hands on the edge.

Slide your bottom off the seat and support your weight with your hands.

Bend your elbows back and slowly lower your bum toward the floor while keeping your elbows tucked in.

Push back up to the start and repeat,

Lunge, Areas trained: Legs, Bottom

Technique

Stand with your shoulder back and relaxed, and your chin up.

Take a large stap forward with one foot.

Bend both knees to about 90-degree angle, with your back knee just about the floor.

Push back up to the starting position, then repeat on the opposite leg, alternating legs with each rep.

Jumping Jack, Areas trained: Bottom, Legs, Core

Technique

Start with your feet together and arms at your sides.

Slightly bend your knees and jump up in the air.

As you are jumping kick your legs out and bring your arms up and out to for a ‘star’ shape.

Land softly and repeat exercise.

Press-up Rotation, Areas trained: Chest, Triceps, Core, Sides

Technique

Starting in a plank poisition with your hands directly under your shoulders, bend your arms to lower your chest towards the ground.

Push back up to the start.

At the top, rotate your body into side-plank position with one arm on the ground and the other extending towards the celing.

Rotate back to plank position.

Repeat, this time rotating to the opposite side, continue to alternate with each rep.

Continued here:

The 7-minute workout

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How to get rid of cellulite

Most of us are plagued by dreaded cellulite, but before you pack away those shorts or dresses, we’ve got the latest science-backed solutions that could help. Here, sports scientist Ross Edgley rounds them up so you can win the war on cellulite if you’re one of the 87 per cent of women in the UK affected by the orange peel effect.

What is cellulite?

Cellulite is basically a term used to describe the dimpled and uneven appearance of skin caused by fat deposits that are just below the surface of the skin. Although scientists don’t know exactly what causes it, it’s believed to be related to the body’s inability to get rid of toxins, fat and fluid which becomes trapped under the skin and cause fibrous tissue to become hard, which is responsible for producing the dreaded dimpling effect. So what methods can you use to combat it?

Roll with it

Try moving on a foam roller and stretching more often to loosen your muscle fascia. This is the tight, interwoven fibres of the muscles and when loosened up it allows nutrient-rich blood to circulate through those fibres, which not only helps rid the body of toxins but also increases the resting metabolic rate and breaks up fatty tissues.

Eat and drink away cellulite

Eating more brightly coloured fruits such a papaya and mango has been shown to help prevent and reduce tissue damage due to the high content of antioxidants. Also, berries that are darker in colour such as blueberries and blackberries also help boost the antioxidant level in the body and stimulate the production of collagen, which may lessen the appearance of cellulite. One of the quickest ways to smooth out the appearance of your skin is to amp up collagen production with sulfur-packed foods, including cucumbers, black olives and celery. Vegetables that are rich in vitamin A may also aid in boosting collagen production in the human body, so incorporate more cantaloupe, raw carrots and sweet potatoes into your weekly food plan. There are endless ways you can eat yourself smooth!

Although green tea has not yet been specifically tested as a treatment for cellulite it has received a lot of recognition as being a possible treatment for obesity. Whilst losing fat won’t completely solve cellulite, it’s been shown to help, according to research conducted at the Laboratoires Arkopharma in France. Try sipping on 2-3 cups a day (but avoid it too close to bedtime due to the caffeine content). Green tea has a distinct bitterness to it, so for those who don’t enjoy the taste, try The Protein Works Green Tea Ultra capsules (£10.49, theproteinworks.com)

Increase your heart rate

One of the simplest ways to combat cellulite is to stimulate the lymphatic system. This is because the lymphatic system serves as a drainage system to rid the body of toxins and if running efficiently prevents the fibrous tissue under the skin from hardening and therefore causing the dreaded dimpled cellulite effect. So how do you stimulate your lymphatic system? Get exercising and breathing heavier. It really is that simple since studies show exercise can increase lymph activity by 10 to 30 times its activity at rest. Another good reason to get moving! Check out our cellulite workout to get going.

Fight it with fat

Lastly, science shows eating fat could help with cellulite. Yes, really. But not just any fat – a special kind of fatty acid known as CLA (conjugated linoleic acid) that’s found in beef. Most notably, in a study conducted in Beverly Hills, California (and published in the Advances in Therapy Journal by Dr Lawrence Birnbaum) 60 females were given CLA for 60 days and ‘in as many as 75% of the women, the appearance of the skin improved significantly, and thigh circumference was reduced by an average of 0.88 inch.’ For an easy CLA hit, try the capsule form (£7.99, theproteinworks.com)

For more information from sports scientist Ross Edgley visit www.rossedgley.com

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How to get rid of cellulite

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Mindfulness exercises

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There are tonnes of ways to get pumped using exercise, a HIIT class with booming music that shakes the floor, sprinting your morning run because your so pumped because your earphones are so loud they’re practically bursting your ear drums, or signing up for another spin class knowing full well that the instructor will be screaming at you the whole time. But, it’s important to make sure you’re getting a healthy balance of exercise and rest or relaxation to achieve good health – that’s why we love methods that combine the two.

If you thought ‘inner energy’ was all about sitting on a yoga mat in the lotus position while chanting ‘om’, then think again. Those familiar with the Chinese martial art tai chi may have come across qigong before. Sometimes known by its full name of taiji qigong, it consists of 18 exercises that are used to promote the body’s natural healing energy to reduce stress levels and increase your quality of life.

How does it work?

Focusing on postures and breathing, qigong is aimed at improving physical and mental health. ‘The exercises can help to promote the body’s natural healing energy, reduce stress and create a feeling of wellbeing,’ explains Ronnie Robinson the director of Taiji Europa, (taiji-europa.eu).
If you know a little about acupuncture, you may be familiar with the Chinese theory of internal energy pathways, or meridians, through which ‘qi’ or ‘chi’ – energy – flows through. ‘Each meridian connects to different internal organs and ensures a healthy energy flow to the connected organ,’ Ronnie explains. ‘When the chi flow is regular the body will remain healthy. However, if there are blockages in this energy flow, problems can result.’
The theory goes that ailments occur because there is disruption to the energy flow in the meridian associated with that particular area. The disruption can be due to stress, poor eating habits, or even being too hot or too cold, creating a build-up which energy can’t freely flow through. Qigong helps to clear these blockages so energy can flow through the meridians with as little disruption as possible.

How to do it

The movements are simple, slow and gentle, yet effective in restoring energy. The body is kept in alignment throughout, and breathing is soft and natural. You may not get your heart racing in qigong, but you’ll certainly benefit physically. ‘Think about the natural movements of animals,’ says Ronnie, ‘like how birds take off and fly. They don’t carry the stresses and strains in their bodies that we humans do. Try to emulate the smooth, easy, natural movements that you see in the rest of nature.’
Want to give qigong a go? Perform each move 8-10 times one after another to create a flowing routine. It’s ideal performed in the morning for a gentle start to the day, or a good option if you need to unwind after work.

Qigong decoded

Beihui: A pressure point at the central part of the top of the head
Dantian: A pressure point just in front of your tummy
Laogong: A pressure point on the centre of the palm of the hd
Zusanli: A pressure point a few inches below the outside of the knee

Top tips for qigong

Listen to your breath Adopt a soft, natural breathing during the movements.

Be aware of your body Although aches and pains are sometimes normal, don’t overdo it. Listen to what your body is trying to tell you.

‘Sink’ your weight and ‘lighten’ your upper body Establish a connection with the ground by imagining your weight dropping deep into the earth while your upper body floats upwards. In reality, your upper body may be heavy with tension while you find it hard to keep your feet firmly on the ground.
Maintain alignment Keep a natural arch in your back and neutral spine, the way we’ve evolved.
Focus and intent Connect with all the movements you’re making and the directions you’re going.
Be natural Think of the movements you see taking place in nature and try to follow suit.

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Mindfulness exercises

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Train and gain! with this dumbbell workout

Here’s how strength training can get you a better bikini body…

More and more women are strength training when they hit the gym, but if you’re still not convinced, then you could be missing out on some serious benefits.

Whether you’re using the TRX, doing a kettlebell class or using a pair of dumbbells in your HIIT circuit – you are strength training! It’s not all about weightlifting belts, clouds of chalk and groaning as loud as you can – though, that’s all welcome, too! It is, however, about using weights that truly challenge you, promoting muscle growth that in turn elevates your fat burn. The result is a leaner you, with a higher metabolic rate throughout the day.

‘It’s estimated that for every half a kilo of lean muscle you gain, your body will burn 35-50 extra calories each day just to maintain it,’ explains John Shepherd, author of new book Strength Training for Women. ‘Regular cardio exercisers may lose weight but end up with a body that lacks tone and holds fat around key “problem” areas, such as the abdomen and hips.’ But those aren’t the only benefits you’ll experience – that’s just the beginning.

‘Resistance training will also boost your hormones,’ explains John. Basically, the more you pick up the weights, the more your levels of growth hormone are elevated. Why is this desirable? Well, along with playing a vital role in shedding fat, growth hormone also helps to slow the effects of ageing, according to John. Who wouldn’t want that? As we age we also experience a higher risk of osteoporosis, and strength training is an effective way of combating this. Not only do weights build muscle but they strengthen your bones, too, which is ideal for overall health as well as preventing injury.

Strength training also challenges your body in all different planes of motion, boosting its ability to master complex moves – especially ones that’ll help you in everyday life. We’re talking lifting, carrying, picking things up – that’s why it’s considered functional fitness.

Don’t know where to start? John’s book is a great place, but if you want a taster, check out this workout he put together. It’s suitable for all levels, targeting the whole body using compound exercises. ‘These moves work numerous joints,’ explains John, ‘making them more functional and calorie-burning.’ Always use weights that prove difficult in the final reps of each set without compromising form – but if you’re new to weights, start out light and focus on building strength and technique. Everyone should add weights each month to encourage progress.

HOW TO DO IT

Always warm up before and cool down after this workout. Do each of the two workouts once a week, leaving at least 48 hours between each.

Workout 1: Metabolic and hormonal booster

Perform 3 x 10 reps of each move. Take enough recovery to allow for each set to be completed optimally.

Workout 2: Pyramid with body shaping fast-twitch fibre emphasis

Perform 8 reps using a light weight, 6 using a medium weight, then 2 x 4 reps using a heavy weight.

Workout 1

 Rear foot elevated split squat

Areas trained: glutes, hamstrings, quads, calves

Technique

  1. Holding dumbbells by each side, stand in front of a bench and place the toes of your rear foot on it. Hop your standing leg forward and place your foot flat on the floor. This is your starting position.
  2. Keeping your trunk upright and looking straight ahead, bend your front leg to lower your body to the ground. Lower until your thigh is approximately  parallel to the ground. 
  3. Push back up strongly and repeat. Perform the allotted reps on one side, and then the other to complete a full set.

Seated shoulder press

Areas trained: shoulders, triceps

Technique

  1. Sit on a bench holding dumbbells in front of your shoulders.
  2. Press the dumbbells up to the ceiling, bringing them close together at the top of the movement.
  3. Lower under control and repeat.

Single-arm kettlebell swing

Areas trained: quads, hamstrings, glutes, core, back, shoulders

Technique

  1. Take hold of the kettlebell in one hand with your knuckles facing away from you. Stand with your feet just beyond shoulder-width apart. Let the kettlebell hang down at arm-length in front of your body and let it drop down and through your legs.
  2. Move with the fall of the kettlebell and let your bottom move backwards and torso incline forwards with knees soft. As the momentum of the weight begins to stall and go in the other direction, ‘snap’ your hips to impart more momentum onto the kettlebell to drive it up again.
  3. Let the weight fall back down and repeat. Perform the allotted reps on both sides to complete a set.

Plié squat

Areas trained: glutes, hips, hamstrings, quads, calves

Technique 

  1. Holding the dumbbells with your knuckles facing away from you in front of your hips, stand with your feet wider than shoulder-width and turned out, making sure that your feet and knees are similarly angled.
  2. Bend your legs to plié and then extend them to stand back up and repeat.

 

Workout 2

Clean

Areas trained: back, shoulders, glutes, hamstrings, quads, calves

Technique

  1. Take hold of a barbell from the floor with your knuckles facing forwards and hands just further than shoulder-width apart. Keep your heels on the floor, arms extended and head up.
  2. Drive up to lift the bar from the floor, keeping your shoulders over it and your knees bent.
  3. As the bar approaches hip-level, drive your hips forwards and now pull on the bar with your arms. As you do this, switch your grip from overhand to underhand and ‘catch’ the bar in a racked position on the front of your shoulders.
  4. Keeping your back flat, control the bar down to the floor, bending your knees and folding forwards, first to your thighs and then to the floor.

Squat

Areas trained: glutes, quads, hamstrings, back

Technique

  1. Support a barbell across the fleshy rear part of your shoulders (avoiding contact with your top vertebrae). Pull the bar down onto your shoulders to
  2. fix it in place. Keep your head up and maintain the natural curve of your spine.
  3. Bend your knees to lower the weight as far as your flexibility allows. Keep your knees behind your toes as you go.
  4. Push through your heels to stand up and repeat.

Posted in Aerobics, Bodybuilding, Exercises, Fitness Equipment, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on Train and gain! with this dumbbell workout

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