Tag Archive | "exhale"

Triangle Push-Ups

How to do the Triangle push up

The Move:
Triangle Push-Ups

Why: The triangle push-up gets its name from the position of your hands. Mastering this movement with a modified position of knees on the ground is recommended to keep proper form. The triangle push-up is an excellent total body and core exercise with emphasis on triceps.

How: Begin the move by positioning hands on the mat directly under chest with fingers spread and thumbs and forefingers touching, making a triangle shape. Straighten legs in a plank position (harder) or knees on ground (easier). Make sure the back is flat and abs are engaged as you bend the elbows, lowering until your chin or chest touches the mat. At the bottom of the movement your elbows will naturally flare out to the side. Press back up to starting position while keeping a rigid torso through entire movement.

brooke-stacey-arm-workout-triangle-push-up-2 - Women's Health and Fitness magazine.

Nail it: If you can’t go all the way down to a full push-up, go as far as you can and work your way up to a full push-up as strength grows. Exhale breath as you push back up to starting position.

Workout by: Brooke Stacey

 

 

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Get a summer back

Use this handy exercise from Kristoph Thompson to get your back fit and toned for the summer

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The row, press and lunge

This exercise targets and tones the upper back, shoulders and thighs. If that wasn’t enough, it also strengthens the core while challenging your balance, making it a very effective move to include in your workout.

Effectiveness

This modified version of the clean and jerk is one of the most effective exercises for toning the whole body because it works so many of the large muscles in the upper and lower body.

Technique

• Stand with your feet shoulder-width apart holding a pair of dumbbells by your thighs.

• Inhale, exhale and then bring your hands up level with your shoulders with your elbows pointing out.

• Inhale, dropping your elbows down and then exhale pressing the weights overhead.

• Inhale, keeping your hands above your head, taking a big step forward with your right leg, performing a lunge (making sure your knee doesn’t come in front of your toes).

• Exhale, push through your right foot and return to standing with your feet together.

• Lower your hands to the start position and repeat, lunging with your left leg this time. This is one repetition.

Be careful!

• Keep your chest out and back straight, without leaning backwards throughout the exercise.

• Make sure you press your hands directly above your head and not slightly forward, to the side or back.

• Take a large step forward and make sure your knee is behind the toes of your front foot with your shin vertical.

Remember

Only lift between 3 and 6kg per dumbbell. Try to do this exercise two to three times a week if you want the best results. If you feel like a challenge increase the weight and try to make the movement as fluid as possible, increasing the speed as you progress.

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Butt sculpting and core strengthening workout

Why the bosu ball? “By adding an unstable surface, a BOSU ball increases activation of the rectus abdominus and facilitates extra activity per exercise than a stable surface would,” says Meaghan.

 

1. Sit-up

3 sets / 12-15 reps

1. Begin by lying on the Bosu ball with your hips just off the edge of the ball. Place your hands behind your head to gently support your neck.

meaghan-terzis-situp-1.jpg

 

2. Exhale and curl your upper body over the Bosu ball. Hold for a brief second at the top before slowly returning to the starting position.

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Words/workout: Meaghan Terzis
Photography: James Patrick 

Click Here!

 

Source –

Butt sculpting and core strengthening workout

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Close-grip ball push-up

Close-grip ball push-up Target and strengthen your arms with the close-grip ball push-up.The Move: Close-Grip Ball Push-UpWhy: This is an advanced total body move that works not only triceps but pecs, delts and core as well.How: Secure the ball for minimal movement during exercise. Get in standard push-up position with hands on medicine ball under chest. Your left thumb and forefinger should touch your right thumb and forefinger. Brace your core with arms fully extended and keep elbows close to body.

Taken from: 

Close-grip ball push-up

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