Bar pull-ups: tips and perks Increase your back strength with bar pull-ups. Here’s how to get it right.A strong back is integral to a strong, high functioning, lean body, and pull-ups are like a laser pointer for your flip side. They’re also bloody tough.“Pull-ups are one of the toughest bodyweight exercises you can do and they do take a long time to master,” says PT and founder of business KE Fitness Kris Etheridge.Yet beginners who withstand the burn will witness rapid gains. “You’re going to have to be patient, but you should be improving in strength each week when you first start out.” Etheridge advises strengthening your biceps and upper back using the assisted pull-up/chin-up machine, lat pull-down machine and seated row machine. “If you don’t have access to these machines, a great way to work on your chin-ups or pull-ups is to loop a large power band (a thick circular rubber band) over a chin-up bar and put one of your feet in it,” Etheridge says.
Back support + front support + pike Pilates is brilliant for strength and conditioning without expensive equipment.How toSit with feet close to your bottom and with your hands behind. Press into feet and hands to lift off mat.Turn body over to kneeling on hands and knees, press hands into mat and extend right leg back to plank position.Repeat with left leg. Hold for one-plus minutes.Aim for 10 reps.Sharan Simmons (pictured) is a senior Pilates instructor at Pilates Alliance Australasia.Browse more pilates moves or connect with us on Facebook.
Resistance band upright row Target your delts, biceps and traps with this upright row. All you need is a resistance band.Perks: Sculpts shapely shoulders.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.
While yoga is undoubtedly known as the go-to for limbering up, de-stressing and boosting flexibility, it’s less known for its contribution to cardio fitness. Wild, a new class from Fierce Grace (fiercegrace.com), is looking to change that, though. Taking inspiration from martial arts, ballet, qigong, physiotherapy, resistance exercises and, of course, traditional yoga, Wild is a functional-based workout designed for anyone and everyone. Try this workout for a taster of what this innovative class offers. Ready?
With your feet hip-width apart and arms loose, perform continuous little jumps for 30 seconds.
Stand with feet wider than hips. Bend your knees if you need to.
Hinge at the hips, reaching your arms out. Graze the floor with your hands as you go, exhaling all the way to reach your arms through your legs.
Inhale to bounce back, then reach through again, taking a second to complete each reach-through.
Do 15 reps in total.
Standing up straight with your feet wide, reach down to the floor by your toes.
Walk forward with your hands until your body is in a straight line.
Bend your arms to lower your chest, then push back up.
Walk your hands back to the start.
Repeat for 10 reps.
Sit cross-legged on the floor with your hands on your ankles.
Exhale, round your spine and relax it, look down and feel the stretch in your upper back.
Inhale and arch your spine, look up and push your chest forwards, using your hands to help you.
Repeat, performing one rep per second for one minute.
Sit cross-legged with your hands resting on your shoulders – fingers in front, thumbs at the back and elbows out to the sides. Keep your eyes and head forward throughout.
Inhale to twist left, then exhale right.
Pull your belly in and lift your chest.
Repeat once per second.
Hold a plank with hands under your shoulders, fingers spread, tailbone tucked under, abs and quads tight.
Practise ‘fire breath’ (drawing breath from your navel area, quickly breathe in and out through your nose, pulling your belly in as you exhale).
Hold for 45 secs.
Now, without losing form, lift your left leg and right arm.
Bring them back to the plank then do the same with the opposite limbs.
Do this twice more on each side.
Lie on your back with your palms under your hips for support and legs off the ground.
Scissor your legs up and down, performing fire breath through your nose once each rep.
Go for one minute.
Lie on your front with your arms beside you, palms down, elbows locked and forehead on the floor.
Bend your knees to take your feet off the floor, keeping them together.
Inhale and squeeze to lift your knees off the floor, then lower them straight back down to finish the rep.
Do 30 reps.
Check out www.fiercegrace.com for more information on yoga, classes and training
You’re feeling fit, strong and healthy. So what now? If you’ve started coasting from one session to the next now that you’ve made all that initial progress, it’s time to take your workout to the next level.
Not only does your body need a routine shake-up once it’s adapted to exercise, your motivation needs a boost, too. There’s always room to improve, whether you’re a runner, a weights girl or just looking to lose a few pounds – you just need to know how. Try training for a half marathon to break through your barriers and take your results higher.
Become a film star
OK, it might feel strange to watch a video of yourself working out, but it’s a great way to check your running technique. Sometimes a movement might feel right when it’s not quite perfect, which means that you’ve made a habit of performing it incorrectly. So, video footage allows you to see if you need to be more upright when running or need to work on your gait.
Eat for exercise
Keeping your weight in check is simple: avoid refined and processed foods, sugars and trans fats and fill up on vegetables, good fats and protein. But if you hone in on your healthy eating just a little more, you could see a huge pay-off when training for a half marathon. What you eat and when you eat it can have a dramatic effect on your results. Take carbs, for example – most people think they’re best consumed before exercise to act as a fuel, but they’re actually most useful after a tough session when the glycogen stores in your muscles are depleted and in need of replenishment. Plus, we’re more sensitive to insulin after exercise, so the effect carbs usually have on blood sugar will be less significant and less likely to be stored as fat. Win-win!
Get familiar with your genetic body type for a tailor-made workout. Are you a mesomorph (naturally low body fat and able to gain lean muscle mass easily); an ectomorph (naturally long, lean and slender and struggle to gain fat or muscle mass); or an endomorph (able to gain both fat and muscle mass easily)? Knowing yourself will help decipher the best way to eat and exercise for the results you want when you’re training for a half marathon.
Train to compete
What drives elite athletes to get up at the crack of dawn to begin a long day of training? You can bet it’s their gold-medal goal. Luckily, you don’t have to be a professional to have a competition goal – sign up for a half marathon to ramp your motivation up a gear.
Alter your aims
Struggling to blast the last five pounds through running? Want to shave seconds off your PB? Whatever goal you’ve been working on for last six weeks, change it up if your results are slowing. Focusing on something fresh, like a half marathon, can subconsciously change your approach to training, which might be enough of a tweak to get the effects you’re after.
Keep a diary
Studies have shown that keeping a food diary is crucial for successful weight loss. It encourages mindful eating, progress tracking and ensures you can’t get away with lying to yourself about your eating habits. Well, the same goes for exercise. No more skipping sessions, lacklustre efforts in the gym or excuses for giving your workout a miss. Jot down what you did and when, as well as how you felt before and after the sessions to discover what works best for you.
Give your whole body a strength and cardio workout in one with Ashley Azevedo’s resistance band workout.The workoutCircuit training simply means performing exercises back to back with little to no rest in between. Its elevator pitch is maximum perks in minimum time. Due to the fast-paced nature of circuit training, it elevates heart rate and couples cardio and strength training.Even if you’re solely a weights girl, resistance bands are a great way to keep your body guessing and prevent plateaus. The resistance, reps and number of circuits can all be varied to meet your goals and fitness level.What you need to doConsider the list a sequence, not an a la carte menu. Perform a set (10 to 15 reps) of the first exercise and move immediately to the second exercise
Get sculpted with this exclusive gym free circuit by the Tone It Up Girls. All you need is your yoga or exercise mat.Words: Katrina Hodgson and Karena DawnPhotography: Ashley Streff.Move 1Downward dog & butt kickWarms up your body, engages core and lifts buttHOW: Begin in a downward dog position. Slowly and with control, lift your right leg up towards the sky, keeping your shoulders square and both hands firmly planted on the ground. Engage that butt!
10 online and app-based training programs Can’t get to the gym during the week? A new breed of web and app-based training programs takes the excuses out of the busy.Whether you do best with a real-life traininer to keep you accountable, learn best from demos or written instructions or prioritise tracking tools, here are 10 pocket gyms to suit those who don’t have access to a gym.1. trainingonline.comHIT: Devised by a qualified trainer, the customised programs on this free site answer goals such as weight loss, strength conditioning and general fitness. The fitness library contains more than 200 exercises complete with video demonstrations, iPod-ready instructions and printer-friendly versions perfect for lunchtime sessions.