Posts in : Fitness Tips
Swiss Ball Crunch is one of the best Ball Exercises for Abs. Here are a couple tips to perform the exercise properly:
1. Start by using the basic roll-out to get you in position. This means sitting on the ball and gently rolling it from your butt to your lower back.
2. Place your hands loosely behind your head for support. do not pull on your head: your hands are only there to prevent your neck muscles from fatigue by supporting the weight of your head.
3. Start by slowly curling your truck forward – focus on pulling your upper chest toward your pelvis – utnil you feel a good contraction in your abs.
4. Avoid poking your chin out; keep it tucked in. Imagine you’re holding an orange between your chin and your chest.
5. Hold position for 5 seconds, then return to the start position.
6. Try to do 12-15 repetitions. Rest two minutes and complete 2 more sets.
When using the stability ball, also called the swiss ball or ab ball is to use controlled motions. Don’t bounce back and forth on the ball. The ball is used as support for your lower back and also to allow more extension of the muscles through the downward movement.
If you’re not already a member, how to choose a gym may be a question you’re asking yourself. Gyms and fitness centers seem to be on every city block these days, but not all are created equal! Just as you should have goals in mind for individual workouts, you should consider what qualities you’re looking for in a gym or fitness center.
1. Location, location, location. I always recommend trying to choose a gym that’s closest to your home, work, or a place you frequent on a daily basis. You eliminate the amount of effort needed to get to the gym! Don’t make it difficult to get there, because you may try to turn that into an excuse for not going! (more…)
Chances are you’re one of the millions who put “get to the gym more often” as one of your New Year’s resolutions. While that’s an admirable goal, you need a basic gameplan to make sure you’re working smarter not harder. Whether you’re a weekend athlete or a true gym rat, let’s review some basics for building muscle in the new year!
As you begin a new routine, it’s important to build a solid foundation. The first month or two focus on building up your abilities, so when you’re mentally ready to hit it hard, you’re body’s primed and ready to go. Pay attention to pain or weaknesses. You first goal should be to address any painful joints or extremely tight muscles. Think of it like putting a coat of primer on your wall. It may take 2 weeks or 2 months, but it’s absolute imperative. Yes you want to be building muscle and working out hard, but don’t be a rockstar.
If you want to put on a ton of muscle this year, building a strong strength foundation is necessary. For example, if you lack bicep and forearm strength you’ll need to focus on getting the smaller muscles stronger before you can jump into pull ups and rows to work the big back muscles.
After you’ve addressed any pain issues, this foundation stage is all about getting ready for the hard work. This is a general fitness time, where you’re focusing on increasing endurance, strength, and power… along with building muscle. Remember… one of the most important strategies with any workout routine, weight loss program, or strength training goal is to keep a solid mind body connection. That means don’t just feel the workout physically, but feel it mentally. Concentrate on the muscle group you’re working and your goals in general.
Assuming you’ve addressed any weaknesses and built up an amazing foundation, now you’re ready to make a strong run towards reaching the goal of building more muscle. Go hard or go home! If you don’t leave the gym everyday feeling completely exhausted, you’re not doing enough. By the end of the day you will likely feel exhausted. In the morning, your muscles will be sore and you’ll feel like you were hit by a bus… but sometimes that’s the price we pay for a good weightlifting program. Good job! Learn to love it because it means you’re building muscle and on your way to a healthier you!
You may know her as co-founder of BodyRock.tv, but Zuzka Light (aka Zuzana Light) is taking the internet by storm on her own as one of America’s Hottest Online Fitness Personalities! Her website is packed full of free weekly workout videos and tons of exercise, fitness and nutrition tips… but it’s her newly released ZCUT Power Cardio Series that’s really creating a buzz! It recently caught my attention as one of the “hottest sellers” on Amazon, so for an affordable $15.99 I ordered a set to see what all the hype is about. If you’re looking for a great at-home-workout that’s easy to learn, and more importantly, easy to commit to.. then ZCUT is for you! Your goal is to complete one workout per day for a total of 12 weeks. You can get it right now on Amazon here: ZCUT Power Cardio read review… (more…)
Zuzka Power Yoga Review
Zuzana Light has done it again with her brand new Yoga DVD, Zuzka Power Yoga Series! But this ain’t your mama’s Yoga Workout…
How to Build Bigger Biceps is probably on of the top questions my personal training clients ask me. A close runner up is my advice on specific fitness or exercise equipment. So for this post, I’m going to kill two birds with one stone and go over 3 of the best biceps exercises as well a Bowflex Selecttech 552 review as great dumbbells for home use.
For a quick review, we should all know that the Biceps muscle or Biceps Brachii muscle refers to the front area on the upper arm between the elbow joint and shoulder. The biceps muscle is engaged by both the shoulder and the elbow joints.
Biceps can be trained multiple ways using cables, exercise bands, barbells, weight machines or dumbbells. If you’re looking for equipment and exercises you can do outside the gym, I’d recommend picking up some dumbbells for home use, and Bowflex SelectTech 552 Adjustable Dumbbells are one of my favorite pieces of at home fitness equipment.
So let’s go over 2 of the best exercises to build bigger biceps that you can do at home:
1. Standing Inner-Biceps Curl
Standing upright hold a dumbbell in each hand at arms length (arms straight down at your side). Your elbows are close to your torso, abs tight, and feet shoulder width apart.
Keeping your upper arms tight to your side, curl the dumbbell up and slightly out to your side. Only your forearms should move, your palms will be facing up and the dumbbells will be at shoulder height at the top of the movement.
Hold this contraction for a moment, giving a good bicep squeeze before you lower the weights back down to your side. Here’s a great example from YouTube:
2. Zottman Curl – Zottman Biceps Curl
The Zottman Curl for biceps is similar to the inner biceps curl as described above. The difference is that when you return the weight to the lowered starting position, you are keeping your palms facing down. You will literally feel as if you are keeping the dumbbell from dropping out of your hands.
Lot’s of clients ask my advice about home exercise equipment. My response is usually the same “if it motivates you to workout and adopt a healthier lifestyle, then it’s worth it. Having said that, there are a couple of products that I personally think are worth the investment. If you’re looking for dumbbells for home use, these Blowflex SelectTech 552 Adjustable Dumbbells are my favorites.
– Weight Ranges from 5 pounds to 52.5 pounds
– There are 15 different weight settings
– Each dumbbell is 15.75 inches long by 8 inches wide (this is important because some adjustable dumbbells for home use are just too bulky!)
The big advantages with adjustable dumbbells is obviously that you don’t have to have a huge weight rack of dumbbells sitting around your apartment.
These are also very easy to use. Here’s how they work…
While seated in their cradle, simply click the dial to the desired weight and lift the dumbbell out of the cradle and voila, you have your perfect dumbbell. A favorite feature of mine with these adjustable dumbbells is the grip. It is ergonomically designed to fit in your palm (of course you should still be wearing your ProGrips Gym Glove).
These are definitely a space saver, and totally portable. You don’t need a barbell rack or separate container for plates. These are also one of the most cost effective dumbbells for home that I’ve seen.
The best Pull Ups workout means focusing on proper form! Want that sexy “v cut back”? Throw some pull up reps into your back workout. This vid clip is a great example of different pull ups variations you can do in any gym. For tips on proper form, check out my previous post Best Back Exercises. (more…)
by Ambrose WB
Battling Ropes Workout is one of the best total body conditioning workouts there is! No need for a gym or expensive equipment, just a rope, some extra space, and a lot of sweat energy! Last week I introduced you to some tips for beginners to a battling rope workout, and today I wanted to share a video with you that shows some more advanced moves. (more…)
The best chest workouts begin with first understanding the function of the chest muscles in general. I find with clients that the “mind-body connection” is crucial to successful training of any muscle group! For men a well developed chest represents virility, power and strength. Women shouldn’t over look training the chest either. For them training the chest can assure a solid an “perky” appearance. (more…)