Posted on 10 February 2017.
Stand with feet together, holding a kettlebell with arms extended down.
Start by taking a giant step to your left with your left leg, keeping your body facing forward and your left foot facing slightly outward.
Bend your left knee and sit back slightly until your left thigh is parallel to the ground while keeping your right leg straight.
Pause, then push off your left foot to return to start, repeating with the right leg.
Side lunges with kettlebell
Posted in Aerobics, Bodybuilding, Exercises, Fitness Equipment, Personal Fitness Training, Training Methods, Warm up, Weight loss, Weight Training
Posted on 04 February 2017.
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
Posted in Bodybuilding, Exercises, Fitness Equipment, Personal Fitness Training, Training Methods, Weight loss, Weight Training
Posted on 07 January 2017.
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
Posted in Bodybuilding, Exercises, Fitness Equipment, Training Methods, Weight Training
Posted on 18 February 2014.
Hip thrusts with Medicine Ball Target your glutes and hamstrings with hip thrusts.How to1. Lie on your back on the floor with your hands at your sides, your knees bent, and your heels on a small medicine ball.2. Tighten your abs and glutes, and thrust your hips upward off the ground towards the ceiling. Hold for a count, then lower yourself three-quarters of the way back to the floor, keeping your abs contracted, and repeat for the recommended number of repetitions.How many sets & reps?Week 1–2 5 sets 20–25 repsWeek 3–4 4 sets 15–18 repsWeek 5–6 3 sets 10–12 repsNEXT: Browse more A-list butt workouts>>Workout from Nichelle Laus (pictured); photo credit: Dave Laus
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Hip thrusts with Medicine Ball
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