Tighten Those Wiggly Arms With Triceps Punch-Outs BodybuildingExercisesFitness ModelsGym RatNutritionTraining MethodsWeight loss by admin - 8 September 20230 The condition and firmness of the posterior side of your arm is a barometer that in general, gauges how well you have done your upper body training and dieting homework. If the back of your arms, which largely consists of the triceps muscle, only becomes an afterthought or even worse,
Total leg workout with Dumbells BodybuildingExercisesFitness ModelsGym RatNutritionTraining MethodsWeight loss by admin - 15 June 20230 Great leg development is a reflection of great leg training. Yes, some are blessed with genetics and are able to develop their legs beyond the average, but that does not mean that great leg development cannot be achieved with the proper training approach. Not everyone can build legs like Tom
Training Legs for fitness BodybuildingExercisesGym RatTraining MethodsWeight loss by admin - 19 April 20230 Leg training is an essential part of any fitness routine. The legs are made up of some of the largest and strongest muscles in the body, and they play a vital role in our overall health and well-being. Strong legs help us to move more easily and efficiently, and they
For Toned Legs and Inner Thigh Sweep, Work the Quads BodybuildingExercisesFitness ModelsGym RatNutritionTraining MethodsWeight loss by admin - 29 March 20230 Q: Is there any way to target the muscle on the inner part of the thigh just above the knee? I have knobby knees and would like to add shape and definition to the area. A: The muscle you’re referring to is called the vastus medialis, one of the four muscles of
Get a Stronger Core With Kettlebell Twists BodybuildingExercisesFitness ModelsGym RatTraining MethodsWeight loss by admin - 19 February 20230 The abdominal muscles are usually the weak link in anyone’s “core” development. While endless sets of crunches and leg raise will strengthen the anterior abdominal wall,1 these exercises provide a less direct activation pattern to the muscles living on the side of the waist (yes, the ones that seem to be
SHAPE YOUR THIGHS WITH WALKING LUNGES BodybuildingExercisesFitness ModelsTraining MethodsWeight loss by admin - 12 January 20230 Lunges to the front are an outstanding exercise if you are thinking about getting in some snow skiing (especially cross-country skiing) this winter. Lunges are also great if your primary goal is to get tight and toned hips and thighs. As an added benefit, lunges will tax and therefore improve
IMPROVE YOUR POSTURE WITH SHRUGS BodybuildingExercisesFitness ModelsTraining MethodsWeight loss by admin - 2 January 20230 Q: When doing shrugs, is it beneficial to rotate in an arc forward to back? I see people doing this and I cannot see why it would be a bad thing … but I’m not sure. First it’s important to understand that the target muscle in the shrug is the trapezius –
How to exercise smart and prevent injury BodybuildingExercisesFitness ModelsNutritionTraining MethodsWeight 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,
Chest press with resistance band ExercisesTraining 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
Start Small To Lift Big: How To Master 4 Fundamental Exercises BodybuildingExercisesNutrition by ConstanceFreud - 23 December 201923 December 20190 Vital StatsName: Dean SomersetOccupation: Exercise physiologist; medical and rehabilitation coordinator for World Health Clubs.Website: deansomerset.comIt’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 – 02:06Push-up coaching pointsSqueeze 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 – 02:17Dumbbell row coaching pointsTake 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 – 05:12Squat coaching pointsKeep 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 – 05:23Deadlift coaching pointsKeep 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 YouPower 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 DeadliftsStruggling with the deadlift? Follow these simple drills to master the ultimate strength-builder!Less Time, Better Results: Escalating Density TrainingHave 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 AuthorContributing WriterVIEW AUTHOR PAGECheck out these awesome articles by some of the best writers in the industry.View All Articles By This Author