Get a Stronger Core With Kettlebell Twists BodybuildingExercisesFitness ModelsGym RatTraining MethodsWeight loss by admin - 19th 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 - 12th 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 - 2nd 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 - 22nd November 202122nd 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 - 1st August 20211st 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
Strike a balance with this Inner thigh exercise BodybuildingExercisesWeight loss by FaustinoFredric - 7th April 20207th April 20200 Blocking out the time to really delve into a stretching session can seem hard to justify if your busy schedule already makes squeezing workouts in difficult.But if you’ve found yourself hitting a wall when it comes to results, or you’re constantly plagued by niggling injuries, it might just be what the doctor ordered. US-based Lastics has taken inspo from the long, lean and limber bodies of dancers to come up with classes and online videos to help regular gym-goers get the most out of their workouts. ‘Dancers epitomise the balance between strength and flexibility to the extreme,’ says Lastics founder Donna Flagg. ‘Their bodies are graceful, sculpted and powerful.’Rather than overhauling your entire workout routine to emulate that of a ballerina, Lastics instead allows you to simply take a leaf out of their book, providing stretching-focused classes to help you develop an improved range of motion. Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Running tips for women ExercisesTraining MethodsWeight loss by Aurora10Ofzjhf - 8th January 20208th January 20200 Fitness Article Apr 25, 2017 Ace your next race with these top tipsShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Start Small To Lift Big: How To Master 4 Fundamental Exercises BodybuildingExercisesNutrition by ConstanceFreud - 23rd December 201923rd 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 AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
8 Minutes to a Gorgeous Upper Body ExercisesNutritionTraining MethodsWeight loss by erastus646 - 21st July 201921st July 20190 The key to rocking shoulder-baring sweaters and blouses this season is pairing them with a strong, toned upper body. Contrary to popular belief, you don’t need to speed hours in the gym to achieve an eye-catching upper body. What you need is a challenging workout—one that cranks up the intensity on your muscles and eliminates every last ounce of flab. Enter Tabata training, also known as the 4-minute fat-burning workout. Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Why you should train your glutes? BodybuildingExercisesTraining MethodsWeight loss by admin - 27th May 201827th May 20180 Covet strong glutes? We asked the Base Body Babes to share their advice when it comes to training your glutes. We love having and creating well balanced, beautifully proportioned and functional bodies. Our programs are specifically designed to ensure the body is structurally balanced and moving correctly, with a focus on posture and creating feminine