Home gym under $100 Bodybuilding by admin - 10 September 20179 September 20170 Home gym under $100 Don’t want to spend your hard earned cash on a gym membership? Here’s the equipment you need for a home gym all for under $100.Suspension straps for toning and fat loss“Suspension straps are easily one of the most versatile and popular apparatuses on the market,” says elite trainer of over 15 years Matthew Strickland.“They can be used to isolate particular muscle groups, or as a full-body compound or high-intensity workout.”Plyometric box for cardio, toning and fat lossPlyometric boxes and aerobic steps come in a range of heights and sizes to adhere to varying fitness levels and exercise goals.Kettlebell for toning and fat loss“With proper technique, kettlebells can be used to train your entire body for both toning and fat-burning goals,” says Strickland.Compound movements such as the kettlebell swing, in which the centre of gravity shifts, work the entire body while moves native to dumbbell workouts often isolate one or two muscle groups.Resistance bandsfor activation, recovery and toningAlso known as physio bands or Thera-Bands, resistance bands are often used to improve flexibility or for rehabilitative purposes.“Resistance bands are great for rehabilitation from injury as they don’t load the spine or put pressure on the joints to the same extent as heavy weights,” says Strickland.“When added to your stretching routine, they can allow you to reach a deeper stretch than you might otherwise be able to achieve, aiding recovery and improving flexibility.”Foam roller for activation, recovery and toning“While foam rollers are often thought as being exclusively a recovery tool for massaging sore muscles, I’ve often also used them as a rehabilitation tool with my clients,” says Strickland.“By rolling out the outer thighs or glutes with your feet elevated off the floor, your core is forced to engage and you can actually get quite a solid, yet low-impact, abdominal workout.”Swiss ball for toning“Gym balls can be used for an endless number of exercises that work the entire body,” says Strickland. “They are actually popular among athletes as they can target the muscle groups specific to the athletes’ performance.For specific exercises to promote toning, fat loss and card get your hands on the July 2016 issue of Women’s Health and Fitness Magazine.
Top 3 training tips by Alexa Towersey Exercises Fitness Models Training Methods by admin - 14 August 20176 February 20180 Top 3 training tips by Alexa Towersey September cover model and celebrity trainer Alexa Towersey shares her top training methods to burn fat and tone.1. Resistance Training:Combine four compound exercises in one giant set:8–10 x Barbell Back Squats»8–10 x Barbell Bent-Over Rows»8–10 x Deadlifts»6–8 x Pull-ups»24 x Barbell Walking LungesTIP: Rest for 2 minutes between rounds and complete 3 to 5 rounds2. HIIT Training: I like 400m sprint repeats the best. Start with 5 to 7 and increase each week. 60 to 90 seconds rest between.TIP: Don’t do these on the same day as your weight training.3.
How to do a pull-up Bodybuilding Exercises Training Methods by admin - 13 August 201729 May 20180 How to do a pull-up Pull-ups are a challenging upper-body exercise that are difficult to master! Here, Nikki Fogden-Moore shares her 4 tips.Anybody who can do a pull-up is in pretty good shape…I’m still working on building mine up and the journey is fun!The best way to get better at pull-ups is to do pull-ups assisted with resistance bands: try looping a band over the pull-up bar and place a foot or knee in the band, then complete pull-ups as normal. Step down carefully and release yourself from the bar.
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.
The benefits of plyometric exercises Exercises Fitness Models Training Methods by admin - 29 June 201729 June 20170 The benefits of plyometric exercises Plyometrics are great for cardio, toning and fat loss here, we take a look at how the humble plyometric box can be a killer workout session.“The plyo box has been popular among athletes and hard-core fitness enthusiasts for a while now, but has become more mainstream since the introduction of CrossFit,” says elite trainer of over 15 years Matthew Strickland.“They are great for cardio-based and high-intensity training, but can also be used for rehabilitative purposes and for evening out physique imbalances.”Plyometric boxes and aerobic steps come in a range of heights and sizes to adhere to varying fitness levels and exercise goals. While fixed-height boxes are available and usually come in sets of three to four, try opting for a sturdy, adjustable step if you are tight on space. And if you aren’t confident in the jumps, we say go for foam rather than metal or wood versions: a lot less chance of skinned shins.For cardio/fat loss: Plyometric training involves using explosive bodyweight movements to exert maximum force in the shortest amount of time – making them the perfect fat-burning tool. Explosive movements also mean power and strength, especially in the lower body, can be achieved. Again, keep rest periods short and repetitions as high as possible – although given their taxing nature, sessions shouldn’t go much longer then 30 to 45 minutes.
The Simplest Weight-Loss Diet Ever! Bodybuilding Nutrition Training Methods Weight loss by admin - 19 June 201719 June 20170 Hardcore dieting can become a mess of food scales, portions, and hunger that very few survive. If you're looking to lose weight without the stress, this article is for you! From extreme calorie restriction, to sprawling "off-limit" food lists, to tracking every single morsel of nourishment, strict dieting can be a
Cable One-Arm Triceps Extension Bodybuilding Exercises Training Methods Weight loss by admin - 9 June 20179 June 20170 Cable One-Arm Triceps Extension Target and strengthen your arms with the cable one-arm tricep extention.The Move: Cable One-Arm Triceps ExtensionWhy: 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.