Bar pull-ups: tips and perks Exercises Training Methods by admin - 26 July 201730 June 20170 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 Exercises by admin - 16 July 201710 July 20170 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 Fitness Models Training Methods by admin - 13 July 201713 July 20170 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.
Full body resistance band workout Exercises Fitness Models Training Methods by admin - 6 July 201729 June 20170 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
Gym free circuit Exercises Fitness Models Training Methods by admin - 2 July 20171 July 20170 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 Exercises Training Methods by admin - 1 July 20171 July 20170 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.