Tag Archive | "target"

upright-row-1

Resistance band upright row

Target your delts, biceps and traps with this upright row. All you need is a resistance band.

Move: Stand with both feet on top of the band, about hip-width apart and criss-cross the bands in each hand to create an ‘X’. Start with your arms down, palms/handles on top of thighs and a slight bend in your elbows. Keep the handles close to your body and pull them straight up towards your chest. Come up until your arms are parallel with the floor, pause for a second at the top, lower back down, and repeat.

(Fit Tip: Be sure that your elbows do not come up higher than 90 degrees, as this puts added strain on the rotator cuff.)

Words and workout by Ashley Azevedo.

Photography by James Patrick.

Check out these top 14 exercises for toned arms.

Originally posted here:

Resistance band upright row

Posted in Aerobics, Fitness Models, Personal Fitness Training, Training MethodsComments (0)

Image alexmain.jpg

At-home full body shred workout

Heading to the gym during the cold and dark winter mornings is about as enticing as a dentist appointment.

To help keep the winter blues at bay and maintain your shape, try this sweat sesh courtesy of 360 Health personal trainer and physiotherapist Alexandra Kierdorf-Robinson (@swedishalex) – all from the comfort of your own home.

This workout will not only result in a surge of endorphins with its high-intensity efforts, but will also save you some serious coin, requiring only a chair to complete.

The workout is organised into five supersets (performing two exercises back to back), followed by a short rest. This form of training is quick and efficient – maximising results while minimising the impact on your busy lifestyle. Target muscle groups including your booty, arms and core, while the supersets ensure your heart rate is kept high for maximum fat burn.

Get it done

Perform your warm-up before moving onto superset 1. Once both exercises of the supersets have been completed, rest for 30 seconds. Then move on to superset 2, and so forth until all five supersets are complete.

»Rest for as long as you need at the end of the circuit, before moving onto the next round.

»For beginners, I recommend performing 2 rounds in total, intermediate 3 to 4 rounds, and for advanced 5 rounds.

Good luck!

Warm-up

This warm-up will prepare your body for the workout ahead, making it more efficient and safe.

alex-warmup.jpg

 

Jog on the spot for 1 minute and then perform 10 bodyweight squats x 2 sets

Forward dynamic lunges x 20 and then perform 10 push-ups (knees or toes) x 2 set

SUPERSET 1

Jump squats x 15

alex-jumpsquat.jpg

 

Stand with feet hip-width apart and brace your core. Sink your hips back and down into a squat position, swinging your arms back at the same time. Drive your body upwards through the legs, jumping high up in the air while extending your arms overhead. Keep squatting and jumping in a fast, smooth motion.

Push-up to Side Plank x 16

alex-pushupside.jpg

 

This exercise can be performed on your knees (beginners) or toes (advanced). With your abs braced, perform a push-up, taking your chest to elbow level and pressing up again. Turn your body sideways into a side plank, lifting the hips and reaching up. Come back to centre, and repeat on the other side.

SUPERSET 2

Step-up onto chair / lunge back combination x 15 each leg

alex-stepupchair.jpg

 

Place your right foot in the middle of the chair seat. Thrust your body up, lifting your left knee. Step down and lunge back with your right leg. At the bottom of your lunge you should ideally have a 90 degree angle in both knees, and your front thigh parallel to the floor. Repeat 15 times, and then change legs.

Dips off chair

alex-dips.jpg

To set up, place your hands shoulder-width apart behind you with fingers pointing forward. Lift your chest and take your hips off the chair. Bend and extend the elbows, keeping your hips close to the chair throughout. Try squeezing your elbows in towards each other to engage your triceps even more.

Bulgarian lunges with foot on chair x 15

alex-bulgarian.jpg

 

Place the top of your foot on the edge of the chair seat. Jump forward until you are about a metre away from the chair. Brace your abdominals and lift your chest proud. Bend your standing leg deeply, dropping the back knee straight down towards the floor, performing a Bulgarian lunge. Press up again through the heel of your standing leg.

Hover / plank combination x 16

alex-hoverplank.jpg

 

This exercise can be performed on your knees (beginners) or toes (advanced). Start in a hover position, resting on your forearms with your elbows under your shoulders and abs braced. Press up onto your hands into a high plank position. Return to your forearms again. The trick is to keep your hips as still and stable as possible as you move between the two positions.

Originally posted here:

At-home full body shred workout

Posted in Aerobics, Exercises, Fitness Models, Personal Fitness Training, Training Methods, Weight lossComments Off on At-home full body shred workout

brooke-stacey-arm-workout-tricep-pull-down

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

Posted in Bodybuilding, Exercises, Fitness Equipment, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on Cable One-Arm Triceps Extension

Image Arms-tiffiny-JabCross.png

10-minute equipment free workout with Tiffiny Hall

Gear: nada

Go: 20 seconds’ work, 10 seconds’ rest, 4-6 rounds (push yourself!)

 Words/workout: Tiffiny Hall (pictured)

Photography: Future Pictures

1. Jab, cross punches

It’s the ol’ one-two! You can make this one a bit trickier with some hand weights if you’re up for the challenge. Don’t have any weights? Yeah, you do! Just use weighted balls, water bottles or soup cans.

» Stand side on with your guard up (elbows close to your body and fists protecting your chin).

» Perform a quick jab with your front arm and follow up with a cross punch with your back arm. Keep em coming!

» Remember to roll your shoulders through the movement too to get your abs involved.

Continue at source:

10-minute equipment free workout with Tiffiny Hall

Posted in Exercises, Fitness Equipment, Fitness Models, Nutrition, Personal Fitness Training, Training Methods, Weight lossComments Off on 10-minute equipment free workout with Tiffiny Hall

Side-lunges-nerissa-lunges

Side lunges with kettlebell

How to:
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.

Original article:

Side lunges with kettlebell

Posted in Aerobics, Bodybuilding, Exercises, Fitness Equipment, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on Side lunges with kettlebell

brooke-stacey-arm-workout-tricep-pull-down

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

Continue reading here:

Tricep pushdown – rope attachment

Posted in Bodybuilding, Exercises, Fitness Equipment, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on Tricep pushdown – rope attachment

Seated triceps dumbbell press

Seated triceps dumbbell press Target and strengthen your arms with the seated triceps dumbbell press.The Move: Seated Triceps Dumbbell PressWhy: Doing seated dumbbell triceps presses allows you to concentrate specifically on strengthening. Isolated tricep exercises build muscle.How: Sit down on a bench and grasp a dumbbell with both hands and hold it overhead at arms length. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance behind your head until your forearms touch your biceps. Go back to the starting position by using the triceps to raise the dumbbell

Continue reading – 

Seated triceps dumbbell press

Posted in BodybuildingComments Off on Seated triceps dumbbell press

How to perform skullcrushers

How to perform skullcrushers Target and strengthen your arms with skullcrushers.The Move:SkullcrushersWhy: Skullcrushers are a great exercise to superset with other tricep exercises and work well as the second exercise because you can go fairly heavy with weight.How: Lie down on bench and bring weight up. Keep arms straight up to ensure you’re working against gravity. Only bend your elbows. Avoid allowing upper arms to move. If they do, allow some of the load to your shoulders.

See original:

How to perform skullcrushers

Posted in BodybuildingComments Off on How to perform skullcrushers


Paige Hathaway

3 days 17 hours ago

All these ropes yet I still can't tie you down.... #amiright 🤚🏼😂 #cricketcricket #illbehereallnight #bts

Paige Hathaway

1 week 2 days ago

Roses are red, Pizza sauce is too.
I just ordered a large and none of its for you... 😬

Categories

July 2017
M T W T F S S
« Jun    
 12
3456789
10111213141516
17181920212223
24252627282930
31  
Content Protected Using Blog Protector By: PcDrome.

Enjoy this blog? Please spread the word :)