Tag Archive | "movement"

Booty-building with trainer Tahlia Seinor

Given the glutes’ lack of use during our day-to-day life, Seinor suggests working them every time you are in the gym – either in isolation or as part of your leg training or full body workout of that day.

“My girls are also instructed to complete sets of glute bridges every night before bed,” says Seinor. “If you don’t use it, you lose it. But also be sure to listen to your body and never overdo it.”

Seinor suggests varying your training to ensure all areas of the glute muscle are hit during exercise.

“There is no ideal training protocol for glute development, as they contain both fast- and slow-twitch muscle fibres. Developing both types requires a variety of training intensities, including low reps and heavier weights, and high repetitions with lighter weights,” says Seinor. “The glutes are a major muscle group in the body, so don’t be afraid to set the weight high.”

And on the ‘ass-to-grass’ debate, Seinor says to keep squatting low.

“Partial-range training has its benefits, but when it comes to gluteal development, you should perform exercises throughout a full range of motion,” she says.

“If exercises such as back squats, deadlifts, split squats and step-ups are executed with limited range, it could create structural imbalances that can adversely affect posture and athletic performance.”

 

Her sessions are all individual but her methods strongly follow that of Charles Poliquin. Feel free to add this to your training regime either as a whole program or worked in with your other exercises.

Rotate Day 1 and 2 throughout the week so you are completing it five to six times.

Tempo guideline:

keytempo

DAY 1

A) Wide Stance Squats

5 sets of 6 to 10 reps with a tempo of 4010. 3-minute rest between sets.

B) Reverse Hypers

3 sets of 10 to 12 reps with a tempo of 20X0. 2-minute rest between sets.

C) 45-degree back extension 

2 sets of 20 to 25 reps with a tempo of 10X0. 1-minute rest between sets.

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Booty-building with trainer Tahlia Seinor

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Tricep pushdown – rope attachment

The Move:
Triceps Pushdown – Rope Attachment

Why: This is a strength, cable machine isolation movement for triceps to help target and strengthen.

How: Attach rope to a high pulley. Grab with a neutral grip, palms facing one another. Standing up with torso straight and very small inclination forward, bring your arms up to 90 degrees. This is your starting position.

Using the tricep, bring the rope down. At the end of the movement the arms are fully extended.

Nail it: The upper arms should always remain stationary next to your torso and only your forearms should move. Exhale as you perform this movement.
Keep your core engaged through the entire exercise as well as shoulders down and back away from your neck.

Workout by: Brooke Stacey

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Tricep pushdown – rope attachment

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8 move booty workout

Shape, tighten and lift your butt in just eight moves with this focused resistance workout from fitness model Janine Horsley.Warm-up (not pictured)This dynamic warm-up will prepare your body for key moves. Consider it an investment.2–3 minutes: (20 seconds each)Begin with high knees, running in one place for 20 seconds. Followed with butt kickers, with heels kicking back to touch your butt, for 20 seconds.

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8 move booty workout

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Cable One-Arm Triceps Extension

 

The Move: Cable One-Arm Triceps Extension

Why: Isolating the triceps one arm at a time with cable extensions helps concentrate on the triceps muscle and ensures continuous muscle tension throughout entire exercise.

How: With your right hand, grab a single handle attached to the high cable pulley. Stand directly in front of weight stack. Now pull the weight down so that your upper arm and elbow are locked into the side of your body. Your upper arm and forearm should form an acute angle (less than 90 degrees). You can keep the other arm by the waist and can have one foot in front of the other for better balance. This will be your starting position. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Squeeze the triceps and hold in this contracted position. Slowly return handle to starting position.

Nail it: You can also use exercise bands to perform this movement. To execute this move properly, only your forearms should move. Your upper arms should remain stationary at all times.

Workout by: Brooke Stacey

Photography: James Patrick

Cable One-Arm Triceps Extension

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Escalating density training with Alexa Towersey

Escalating density training with Alexa Towersey Take your workouts to the next level with this escalating density style training with celebrity trainer and Women’s Health and Fitness cover model Alexa Towersey.Get involved in the movement and #rawfitspo on Instagram and follow @whandfmag for more.

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Escalating density training with Alexa Towersey

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The kettle bell swing

Not long ago kettlebells were somewhat of an oddity in the gym.

But these days, almost every health club has a set of them – some even run classes focused on them. But, even though they’re now commonplace in gyms, people often get the basic moves very wrong, says Richard.

A favourite move when it comes to the kettlebell is the swing. ‘It forms the base for all your kettlebell training, so before you try different moves, your swing has to be on point,’ says Richard. Honing in on your swing technique could really pay off. ‘If you get it right, you can go heavy and use the swing in your strength workouts to target your hamstrings, glutes and core,’ adds Richard. ‘Or you could reduce the weight, increase the reps and use the swing in your conditioning workouts.’ It’s important to remember that the movement mainly
targets the lower body. ‘You’re not pulling the kettlebell up with your shoulders – instead, you’re creating a force that does the work for you,’ Richard explains.

Classic kettlebell swing

Areas trained: Bottom, hamstrings, core, back

Technique

In a standing position, grip the kettlebell handle in an overhand grip and pull back your shoulder blades. The kettlebell will be just below your waistline.

Put your weight back into your heels and then drop and pivot your hips backwards. Keeping your back flat at all times, move your weight forward, thrusting your hips back into a strong standing position. The speed and power of this movement should bring the kettlebell up to chest height, with your arms stretched out in front of you.

This is where your core kicks in to control the swing back under you, with the kettlebell passing through your legs, before hitting the
next repetition.

Once you have this mastered, build up your weights. For strength training and to create some lean gains, you can and should go heavy
on sets of swings between 6 to 10 reps. Get confident and then put down that 8kg plastic kettlebell. Get some chalk and swing heavy!

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The kettle bell swing

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Dead strong

Never tried a deadlift before? You’re missing out. ‘You need to be doing this move,’ says Richard Tidmarsh, lead trainer at London’s Reach Fitness. Here at WF, we’ve long been huge advocates of lifting weights, but it’s nice to see such a huge phenomenon take off thanks to its benefits for strength, fat loss and wellbeing.

But let’s get one thing straight: you can only reap these amazing benefits if you’re doing it properly. ‘Awful form, wasting time on isolate movements and using weights that are too light or too heavy are all common mistakes,’ says Richard.

So let’s take a step back and look at the humble deadlift. ‘It works pretty much every major muscle group in your body hitting your back, glutes, legs and core. So, if you get it right, it’ll improve your posture and strength – and, with time and the right training plan, will be a huge weapon in your armoury to add lean tissue to your body.’

Deadlift

Technique

-Set up behind the bar with it touching your shins. Hinge at the hips and knees taking a grip a little wider than shoulder-width apart. With your weight in your heels and spine long and straight, prepare to lift with your chin in a neutral position.

-Now with a deep breath in that you will hold tight during this phase, simultaneously push down through the floor with your heels and drive up with your hips and legs to lift the bar. Maintain a straight spine with your shoulder blades pulled together throughout with your core and back engaged.

-Finish the lift by locking out to full hip extension and standing up straight with the bar tight against you, your back and glutes engaged. You then return the bar in reverse order to the floor, maintaining the positive spine position to execute the lift.

Safety tip

Start with a weight you are comfortable with to get your form perfect. If you have poor spine and hip mobility, you will not be able to get into a good lifting position. So work on these areas of movement before even considering doing this lift.

Meet our expert

Richard Tidmarsh is the owner and lead trainer of Reach Fitness London and trains international athletes such as UFC fighter Jimi Manuwa, as well as celebs such as Jessie Ware and Millie Mackintosh.

Check out Reach at r4reach.com or follow Richard’s Twitter and Instagram for news on his forthcoming training events and seminars.

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Dead strong

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High intensity interval training (HIIT) workout

High intensity interval training (HIIT) workout Incorporate high intensity interval training into your workouts to increase fat loss and maximise your results. Exercise scientist Johann Ruys shares his favourite HIIT workout.3 x 1km runs with 2-minute rest in between each (work-to-rest ratio = 2:1)2-minute rest4 x 500m runs with 2-minute rest between each (work-to-rest ratio = 1:1)2-minute rest4 x 150m runs with 1-minute rest in between each (work-to-rest ratio = 1:2)6 x 30m sprints with 10-second rest between each (finisher)Join the movement on Instagram and hashtag #myWHF so we can see what you’re up to!

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High intensity interval training (HIIT) workout

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Triceps overhead extension with rope

Triceps overhead extension with rope Add the tricep overhead extension to your arm workouts and tone.The Move:Triceps overhead Extension with RopeWhy: Keeping your body in proper standing alignment with core stabilisation and isolation of the overhead tricep extension is an excellent total body exercise with focus on the tricep muscles.How: Attach a rope to a high pulley. After selecting an appropriate weight, grab rope with both hands and face away from the cable. With a slight bend in hips, lean forward slightly and engage core.

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Triceps overhead extension with rope

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Arnold Schwarzenegger Blueprint Trainer Day 46

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At his Mr. Olympia height, Arnold’s chest had a look unique among all of his competitors. It was huge and deep, yes, but it also seamless and perfectly balanced. His pecs looked like they were hammered out of metal, not made of flesh and bone. His secret for building them was years and years of the incline bench press. “It gives that ‘armor-plated’ look to the upper chest and helps fill in the hollow spaces around the clavicle (collarbone),” he wrote in “The Education of a Bodybuilder.”

This movement isn’t as glamorous as the flat bench; you don’t move nearly as much weight, and nobody does it competitively. But the fact that Arnold consistently placed it at the start of his chest workout, where he was freshest and strongest, showed just how important he thought it was. As with his abs and calves, he prioritized this area because it was a weakness for him, whereas it was a strength for others like Serge Nubret, the only man to beat Arnold in a Mr. Olympia competition. Once Arnold perfected the art of transforming his weak points into assets, he never lost again.

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Arnold Schwarzenegger Blueprint Trainer Day 46

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