Tighten Your Tummy With Curl-Up Crunches Bodybuilding Exercises Training Methods Weight loss by admin - 20 December 20220 The holidays are upon us, but that doesn’t mean your fitness plan has to take a back seat to the tempting foods and their consequences that can materialize around this time of year. Now is as good a time as any to “exercise” extra pounds with some focused abdominal work.
BEST EXERCISE FOR TONED ARMS Bodybuilding Exercises Nutrition Training Methods Weight loss by admin - 1 October 20220 Firm and sleek upper arms can provide the perfect finishing touch to the hours you spend working toward perfecting your fit physique. Although your arms can be covered up by sweat shirts during the winter, they will be on display in just about everything you wear during the summer and
GET FIRMER THIGHS, HIPS AND BUTT Bodybuilding Exercises Fitness Models Training Methods Weight loss by admin - 1 September 20220 As women age, one of the unfortunate things that begin to occur slowly, especially after 40 and accelerate in the next decade, is a gradual loss of muscle. You won’t notice this at first, or even for many years, except maybe for a few hints. One of those hints includes
SCULPTING THE PERFECT BUTT Bodybuilding Exercises Fitness Models Training Methods Weight loss by admin - 5 July 20220 By Shoshana Pritzker Glutes give us a cushion when we’re seated, and they make a statement as we walk away. And whether you need to firm up or build up your booty, David Kirsch, celebrity trainer and author of the best-selling Butt Book, is the man who knows how to get the
How to measure your strength progression Bodybuilding Exercises Fitness Models Training Methods by admin - 15 April 202215 April 20220 Strength progression is all about how much weight you can lift, over a certain number of reps or sets, here's how to measure your progression. What is it? Tracking strength progression is vital to any resistance based program, with muscles needing to be consistently challenged in order to fortify the neural connections and muscular adaptions
Babes full-body barbell workout Bodybuilding Exercises Fitness Models Training Methods Weight loss by admin - 30 January 202230 January 20220 Get stronger, fitter and feel more confident in the gym with this exclusive full-body workout by the Base Body Babes.”The barbell is our favourite piece of training equipment, as it can be used for such a great range of exercises. We like to say that ‘Load is King’ – the exercise that allows you to lift the heaviest loads will ultimately give you the best results, and the barbell allows you to do just that. Although there is no magical number, we love the eight rep range as it allows you to build strength while still keeping the heart rate elevated for optimal calorie burn,” says the ladies, Felicia Oreb and Diana Johnson.Here’s what you need to doA1 Barbell Back Squat A2 Barbell Military Press A3 Barbell Romanian Deadlift A4 Barbell Bent-Over Row A5 Barbell Split Squat A6 Barbell Glute Bridges Perform each exercise A1–A6 back to back, with no rest in between exercisesComplete 8 repetitions of each exercise Rest for 4 minutes after A6 Repeat 4–6 times NOTE: Choose weights that you believe you can complete all repetitions and sets with without failing, yet still keep the weight challenging enough to complete a great workout. Technique is most important when lifting heavy, so don’t compromise your form. Ensure you are completing all repetitions and sets with perfect technique before increasing the weight.Let’s do this!Words/Workout: Felicia Oreb and Diana JohnsonPhotography: Vanessa Natoli / @vanesSanatoliphotography
4 ways to increase fat loss Exercises Nutrition Training Methods Weight loss by admin - 29 December 202129 December 20210 4 ways to increase fat loss Progressively burn more fat with these top tips from personal trainer, Pilates instructor, and owner of KE Fitness Kris Etheridge.Body fat is simply stored energy, so giving your body a reason to use it is vital. This can be done through diet or exercise, but most commonly a combination of the two.“To lose body fat, you need to place your body into a calorie deficit, forcing it to use its fat for energy. Muscle is also your body’s engine – the bigger the engine, the more fuel it uses and the more calories you burn, making it easier to lose fat,” says Etheridge, who suggests any good fat loss plan contains gradual progressions in both fat-burning cardiovascular activity and resistance training.“Strength training is the most important element; the amount of cardio you need to do to achieve fat loss depends on how strict you are with your diet and what kind of strength and conditioning program you’re doing,” he says.“Utilise progressive overload to make your resistance workout more difficult than what you can comfortably perform in your current program. Whether it be using different training principals, such as supersets and circuits, or increasing the weight or reps, keep progressing by asking more from your body.”Etheridge suggests increasing your weight, sets, reps or intensity each week for six weeks, followed by one week of lighter training (aka. a deload week) to allow the body to recover.“Lighter weeks or rest weeks are imperative to minimise overtraining and reduce the chance of overuse injuries.
How to exercise smart and prevent injury Bodybuilding Exercises Fitness Models Nutrition Training Methods Weight loss by admin - 22 November 202122 November 20210 When you hit the gym, the field or the track, the last thing you want to take home is an injury. But the more time you spend exercising, the higher the risk. Here are several tips to help manage, treat and prevent injuries so you can keep doing what you love,
How to eat like a female fitness model Fitness Models Weight loss by admin - 12 November 202112 November 20210 For 30-year-old fitness model, Emily Skye, it used to be about getting skinny and slaving away on the cardio machines. It then became all about nourishing her body to becoming strong, working out and becoming healthy. Her food philosophy Don’t diet – instead just make clean eating part of your lifestyle. Learn as
Chest press with resistance band Exercises Training Methods by admin - 1 August 20211 August 20210 The standing chest press strengthens the chest muscles, the pectoralis major and minor, as well as the front fibres of the deltoid shoulder muscle. How to 1. Attach the centre of the band to a stationary object and hold one end in each hand 2. Stand with your back to the attachment, elbows bent and shoulders abducted to
Holly Barker’s 7 day workout program Exercises Fitness Models Training Methods by admin - 20 July 202120 July 20210 I am active seven days a week. I am currently lifting five days a week and performing some type of cardio seven days a week. Monday – Hamstrings Stiff-leg deadlift, German volume set 20 warm-up with bar, 10 sets of 10 Lying hamstring curl, 4 sets of 12 to 15 Sumo
Start Small To Lift Big: How To Master 4 Fundamental Exercises Bodybuilding Exercises Nutrition by admin - 23 December 201923 December 20190 Vital Stats Name: Dean SomersetOccupation: Exercise physiologist; medical and rehabilitation coordinator for World Health Clubs.Website: deansomerset.com It’s easy to look at complex movements like dribbling a soccer ball, throwing a baseball, or handling a hockey puck and see how that took years to perfect. Athletes rehearse these movements endlessly, stick to the fundamentals, and trust that practice will improve execution in game situations. One day it finally does, but this happens over time, not overnight. The same theory should apply to weight training. In a perfect world, we would all practice and progress safely, building the type of strength that allows us to handle heavy loads without injuries or negative compensation patterns. Nevertheless, there’s almost always a look of befuddlement on a trainee’s face when I explain that they must first build a foundation with basic exercises. They simply don’t believe the basics will increase their arm size, build chiseled abs, or sculpt jean-busting legs. They want quick results from extreme plans like they see on television. It sounds simple, I’ll admit, but my formula for success is this: commit to long-term training goals, and get the most out of the staple lifts like the push-up, dumbbell row, squat, and deadlift. These four are probably the most common exercises within weight training circles, and they’re included in nearly all of the programs you’ll see on this site. Believe it or not, these exercises are enough to put you on the road to physique of your dreams, if you do them right. However, despite their popularity, they’re very technical movements that can be easy to butcher. It’s easy to attribute technique flaws to a lack of mobility, but here’s what that excuse overlooks: Most exercises are corrective in nature and relatively easy to master, provided you take the time to progress through them and learn them properly. Let’s go upstream and solve these problems before they start! Here’s what I see going wrong with the way most people perform the four fundamental lifts, and how you can perform them to get the most bang for your buck in the gym. Exercise 1 Many push-up issues start when people focus on what muscle groups the push-up “works.” If you’re thinking all about chest, arms, and shoulders, you’ll forget to keep the rest of the body tense and stable. This should be a full-body lift! Make sure your hips and shoulders are lined up your arms and are in the best position to develop true pressing strength. This will help you build the most force at the bottom push-up position. Push-Up FixesWatch The Video – 02:06 Push-up coaching points Squeeze your glutes and abs to lock your hips to your core. Keep your arm tight to the armpits. Hit the ground with your chest before your head. Exercise 2 Most issues dumbbell rows happen when the spine is held in a flexed and rounded-back position, rather than a neutral position. Improper spine positioning causes the shoulder blade to move up instead of down when the upper back is rounded, which forces the upper traps to work instead of the lats. Focus on keeping a long, tight spine during the movement, and you should feel the burn directly below your shoulder blade, into to your tailbone, and through the lats. Breaking Down The Dumbbell RowWatch The Video – 02:17 Dumbbell row coaching points Take a wider stance than you think you need. Keep the spine long and straight with the chest up. Let the shoulder blade do the work. The wrist and elbow follow the shoulder. Exercise 3 Problematic squatters generally fall into two camps: those who are stiff and tight, and those who are mobile but have trouble controlling the movement. I discussed squatting issues before in a power panel with my fellow strength training coaches, but this never-ending battle is always worth discussing. Squatting is very technical and involves many moving parts. The best plan: Don’t jump into heavy weight too quickly. Start by doing bodyweight reps within your scope of control. Once you add weight, focus on getting comfortable at hitting depth and building a more effective range of motion. Before you even think of going heavy, ensure that you can control the movement with your heels on the floor, hamstrings resting on your calves, and your torso positioned long and tall. Squat Fix: Low MobilityWatch The Video – 05:12 Squat coaching points Keep your feet flat on the floor and press evenly throughout. Create force through the hips to drive the movement. Lean the torso forward as your hips move into the rep. Keep the core tense without restricting airflow. Keep the shoulders vertical over the middle of the foot. Exercise 4 The deadlift is a skill-based movement that takes reps and consistent practice to improve. Most common deadlifting issues derive from the spine doing too much work instead of the hips, which are supposed to drive the movement. The spine should be a rigid lever that transfers force from the legs and hips up through the arms, thereby moving the weight. Get your core and shoulders tight and keep the spine stiff to assist the movement. The deadlift isn’t easy, but once you perfect your technique, you’d better believe it can be fun to lift a heavy weight off the ground. Deadlift TutorialWatch The Video – 05:23 Deadlift coaching points Keep the spine straight and drive the movement from your hips. Set the bar close to your shins at the start of the movement and keep the shin vertical, without positioning the knee ahead of the bar. Brace your abs, squeeze your arms down tight to your ribs, and stand tall without over-extending at lockout. Recommended For You Power Panel: 4 Deadlifting Cues From Pro Coaches! Strength coaches Tony Gentilcore, Dean Somerset, Lee Boyce, and Todd Bumgardner offer their best deadlifting cues. Rip the barbell from the ground! Crush Your Deadlifts Struggling with the deadlift? Follow these simple drills to master the ultimate strength-builder! Less Time, Better Results: Escalating Density Training Have you ever had the dream of spending less time in the gym while achieving better results? It’s time to free yourself from the cage that is your workout. Here’s a better way to train! About The Author Contributing Writer VIEW AUTHOR PAGE Check out these awesome articles by some of the best writers in the industry. View All Articles By This Author