Skater Squat Exercise and Variations to Execute
Skater squat is one exercise that you may think it is easy. However, this deceptively easy exercise can prove to be a challenge if you do not know how you can perform the moves and steps. It is important you consider seeking help of a Coquitlam fitness instructor to assist you learn the different moves and steps of different exercises. Skater squat exercise, regardless of how deceptively easy it may seem, it is one of the great workouts you can execute to engage the lower body.
In performing skater squat, you bend the knees of your non-working leg and then lower the body under control until you have the knee of the non-working leg placed in a position where it lightly touches the floor. When in that position, you now squat back up. Apparently, most of the beginner exercisers are unable to do this kind of exercise in one day. They will need to be taken through a series of training so that they know the correct way to perform it.
It may be necessary to do some easier variations at first especially for the beginner exerciser. To make the skater squat easier, you can decrease the range of motion. When the range of motion is decreased by putting a box or plates under the non working leg, it will make the exercise easier.
By having a higher surface, it makes the move a bit easy to execute. As you get stronger, you may want to lower the surface until you get to the regular version of the skater squat. When you want to make it more difficult, you can increase the range of motion. This is achieved by standing on a raised or elevated surfaces with the working leg. The surface may be about one inch.
You can aim to use a height of about 6 inches as this makes the skater squat even more harder to execute. The goal is to ensure you shoot to more difficult variation but only when you can do the ordinary moves. Ensure you seek guidance from a Coquitlam fitness instructor if you find that you cannot progress in your workouts. This will allow you to learn tricks on how you can make the workouts more challenging or easier depending on your fitness goals.
Steps to Perform Pike Push Up Moves
The pike push up is one of the great body weight exercises, which you can perform to target the triceps and shoulders. It is a body weight exercise, which equates to the overhead press using dumbbell or barbell. Like many other exercises, you may not know the tricks on how to perform the moves correctly and that’s why you need the help of a Coquitlam fitness coach.
In executing the pike push up move, you place your hands apart a bit wider than shoulder width and keep the butt above the head. Ensure the torso is perpendicular to floor. Now lower yourself under control until the head is positioned lightly touching the floor. Then press back up.
There are variations you can make to this exercise. For example, if you want to make it easier, you can perform it from floor. When you perform it on floor, you will be pressing a lower percentage of bodyweight because the feet are right on floor. In case you want to make pike push up difficult, you can put the feet on higher surface.
You can aim at advancing to a height equal to the belly button or by raising the leg above the head. Ensure you have your extended leg being in straight line to the torso. By doing this, you make the exercise to be a bit more challenging since you are trying to press a higher percentage of bodyweight because of the extended leg.
Also ensure you alternate the legs in every set. In case you find the pike push up with increased height easy, you can try to progress to other variations such as assisted handstand pushups. Different exercises can be varied to either make them easy to create more challenge or make them simple.
Personal trainers are the best placed persons who can help you discover these variations can make the workouts more fun. Find a Coquitlam fitness trainer who is experienced in different workouts and start your routine. The trainer will introduce you to different workouts and as you progress, you will begin to learn the different variations that you can incorporate in the exercises and moves.
Executing the Single Leg Hip Thrust Exercise
Single leg thrust exercise is a body weight workout, which can work on different muscles of the hip and leg. This exercise works the quads and it is among the favorite exercises, which target the glutes or your booty. When performing the single leg thrust, you would want to focus mainly on thrusting the pelvis up towards the ceiling and squeezing the glutes hard in top position. It is advisable that since these moves can be complex, you try seeking help of a Coquitlam fitness trainer to assist you learn how to create balance and make use of variations.
When you don’t perform the moves properly, it may cause injuries. You can hold the position for some 1 to 2 seconds before lowering the body down. You may want to make the single leg hip thrust easier by doing some single leg glute bridge. With this, it is much easier since the range of motion has been shortened.
You simply do the same thing and focus on thrusting the pelvis up to ceiling while also squeezing the glutes hard at that top position. You may also want to make the single leg hip thrust a bit more challenging by increasing the motion range. You can increase the range of motion by putting your front foot on some elevated surface ideally about 2 to 6 inches,. This way, you will be increasing the range of motion for single leg hip thrust exercise thereby ensuring that you create more challenge.
A personal trainer can even introduce you to other kinds of variations, which you can make in your single leg hip thrust among other exercises. There is no limit as to what you can do when you begin exercising and as long as you have the backing hand of a professional trainer, you will find your workouts very interesting. This will allow you to cling to the program and continue seeing results.
Talk to the Coquitlam fitness trainer in case you experience any challenges so that you can get assistance. There are times when you will be unable to get results especially when you have been doing the same kind of exercises and moves over and over again. With some simple variations, you can notice some changes.
How to Safely Perform Inverted Row Exercise
Inverted row exercises are some of the best body weight workouts that you should be doing. Inverted row variations offer quite unique and exciting exercises for horizontal pulling. These exercises tend to work the back as well as the biceps. To perform these exercises properly and prevent causing injuries, you need the company of a Coquitlam fitness trainer to assist you. And just like the way you do push up variations, the core needs to function and keep the body in some straight line for balance.
Some people may think that this exercise is a reverse push up, however, it is the inverted row. Just like you do pushups, try to keep the body straight from your head, through to ankles and ensure you keep the butt and stomach squeezed during the entire time of the exercise. When you pull yourself up the handles, ensure you also pull your shoulder blades down as well as back.
Try to squeeze the shoulder blades together hard when in that position. You can make the inverted row easier by increasing the height of handles. When the body is closer to being perpendicular to ground, it will be easier to do the inverted row. In order to make the inverted row quite harder, you may want to do the opposite— that’s lower the handles.
When the handles are lower, it means that the body is closer to being parallel to ground. This makes the exercise to be harder to execute. Not only that, you can even make it to be more challenging by when you lower the handles so that you reach a point where you can’t lower them any further without having to hit the ground.
In case the elevated inverted row has become easy for you, then you may want to use one arm inverted row variation. The good thing about hiring a Coquitlam fitness trainer is that you can learn all these kinds of moves and perform them at the gym or at home. Varying your exercise moves make you attain more fulfilling results. It also increases your morale and you can stick to your schedule because you are not getting bored. Variations on body weight exercises also induce more challenge to the body therefore, you are reaping more from the exercise.
How to Vary Your Body Weight Exercises With Side To Side Reps
Body weight exercises need to be included in strength training programs; however, you may find that many people perform body weight workouts out of personal preferences or necessity. When you perform same exercises for long, they become boring and you don’t feel like pushing yourself to limit. Doing some changes here and there can create a new experience in your workout. A Coquitlam fitness coach can help you to create variations in your body exercises so that you are able to find them fun and delivering results.
One way you can do that is to incorporate the side to side reps. The side-to-side reps is a technique where you overload one side of body with every rep. For example, when you are doing a pull up body weight exercises, you can make use of the side to side reps to make the exercises seem a bit different from the typical pull ups.
In this exercise, you begin by taking the pull or pulling the body up to the left hand, then lower yourself under control. You then pull up again but this time, to your right hand. You can repeat this so that you create a pattern of left and right pull ups. This is an advanced variation and therefore, you may want to ensure you have a backing hand of a personal trainer.
Therefore, give it some shot if you have succeeded in building your technique of performing pull ups. You may find it challenging if you haven’t develop the right technique for the ordinary pull ups. In case you cannot do the pulls, you can still try performing side to side pull ups with use of resistance band so that it assists you.
Allow a Coquitlam fitness coach to teach you different ways in which you can vary your body weight exercises so that you reap the best from the workouts. When you vary the exercises, you are not only challenging yourself but also making the workouts to be more interesting.
What Are the Good Reasons Why Women Need Strength Training?
Women may think that strength training is designed for the bold men. However, women can too benefit from strength training. Encouraging women to undertake strength training should be a priority to a Coquitlam fitness trainer. Women indulging in strength training are no longer an uncommon suggestion or new trend. While it may not be a good recommendation to advise women to do weight lifting, there is every reason to encourage them to focus on getting stronger.
The reason why women want to get stronger is that many of them workout to lose fat, burn calories, and tone the butt. They are trying to focus more on their physical appearance and forget that they need to get stronger. Getting stronger may not mean you are focusing on the powerlifts like deadlifts, squats, or bench presses or increasing the reps.
You can use other tools or combination such as free weight, odd objects, kettlebells, or just the body weight in order to develop your strength. Strength comes in different forms, therefore, you need to ensure you make use of tools that are available and embrace the various rep ranges if you like it.
Women may not be getting stronger because people have a misconception about strength. When you talk about strength, many would think of having those defined muscles. However, women don’t want have those masculine muscles. They need toned body that men will admire.
However, you don’t have to allow yourself to grow weak because you fear having the masculine shape. Strength has become a big deal for many women because they don’t understand what it is all about. To explain this, strength is simply what allows you to pick up the bag of grocery from that floor while not blowing your back out. It is what keeps you meeting the challenge of day’s strenuous activities whether at work or at home.
Strength is what keeps you from injuries when you are taking sports or workouts. You can learn more about strength exercises for women by working closely with a Coquitlam fitness trainer. You will be able to condition your body and help in undertaking other activities much safer when you are stronger. And it doesn’t have to bring those bold defined muscles in your body.
How You Can Vary Exercises with Lever Length
In workouts, the way in which you lift loads and the alignment of the body plays a big role. When you think of the word lever, the first thing that may come in your mind is something like lifting a heavy object, a crowbar, or anything to do with construction. However, in this case, the lever refers to a series of body parts. The human body contains a sequence of levers, and therefore, the closer the load to fulcrum, it means the easier it is to lift. Learning to lift weights requires the right approach and a Coquitlam fitness instructor can assist you in that.
You can consider the shoulder to be a lateral raise. Therefore, when you lift, you start with the harms straight where they hold the weights by side, then you raise them by creating a slight bend until the arms reach a parallel position to the floor while the palms face down. You can vary the lever length and create a variation in your workout.
In this variation, the move is done by having the arms almost in straight line meaning that the weight is placed far away from body. Usually, when you have this variation, it makes it difficult to perform the move especially with heavy weights because of issues to do with biomechanical disadvantage.
You can consider a variation of same move but this time, instead of having to start with straight arms by the side, you try to bend the elbows at about 90 degrees then do the lateral raise while at the same time keeping the bend at 90 degrees. You will find that the exercise becomes easier since the weight has come closer to the fulcrum or your shoulder.
Therefore, you are even able to perform it using heavier weights. This is a typical example of the basic biomechanical principle, which can be used to make exercises harder or easier. You can learn these and more other tips on varying exercises by consulting with a Coquitlam fitness instructor.
How You Can Get Your Workout Up After Experiencing a Dead End
When you begin exercising, you will have all the energy, dedication, and determination to excel in your workouts. However, all these qualities will last as long as you are seeing results coming in. Many a times, things to do go the way you planned and you begin to think that you cannot make it. When you find that you are in a dead end in your workout, you would want to seek ways to revitalize and motivate yourself and get back on track. Working with a Coquitlam fitness trainer can help motivate you and realize the mistakes you might have made which caused you to trip and get off the road in your workout.
The body is like a machine and when you subject it some external elements, it is likely to wear out, resist some changes, or even sleep and not respond. Therefore, you will need to find a way to be able to ignite it. There are tips that can help you reclaim your position in working out.
You need to do some prep before you start your workout. As with any new project, you need to do some ground work. People who have a sullen attitude in attending gym, they may want to do something about it. They can try to go shopping and this does not mean going for the expensive attires. This is because when you trudge into a fitness center with your threadbare jerseys, it just sends the wrong message to your brain. This way, you are acting against your will.
By investing some few dollars in your workout attires, it’s one may you can motivate yourself and have a positive feeling about exercising and attending the gym. Another tip is to try to bring a friend with you. At times, it is usually hard to remain motivated all by yourself. You may reach a weight plateau where you cannot progress any further.
A buddy can help you when you feel like you are down and don’t want to go to the gym. Having a buddy you attend gym session together is an encouragement and you find that you don’t miss most of the trainings. You also need to be realistic in what you expect to attain from exercising.
When you set your expectations too high, it could mean that whenever you are performing below that, you feel like you are not making tangible progress. With realistic goals, you will find yourself moving forward, and remember that fitness is a journey and not just a one time show. Let a Coquitlam fitness coach help you get back to your training schedule.
Should You Use Weight Training Supplements?
One big question exercisers ask is whether they should use weight training supplements. While there have been many weight training supplements marketed and which claim to offer magic solutions to helping people attain the desired weight, people need to be cautious about their use. Many personal trainers and other training experts including dieticians will not recommend the use of these supplements. You may want to listen what your Coquitlam fitness trainers tells you about using weight training supplements.
When you have decided to lift weight, it means that you are committed to have a demanding schedule and have researched extensively to determine what exercises work best for you. Better still, if case you do not know which exercises you can explore, a personal trainer can offer a helping hand.
The vast majority of supplements out there are not that useful to your weight training needs, however, this may not imply that they are unnecessary useful. You will find that in most cases, you don’t actually need to use them. This is so especially if you are taking the right balanced diet, which meets your body, needs.
For instance, the branched chain amino acids are known from studies to stimulate skeletal muscle growth. They are therefore some of the most used weight supplement you can find anywhere today. However, considering that you are not told that you can get these amino acids simply by taking dairy proteins like casein and whey— it leaves a lot to be desired. In case you have been spending your money on the branched chain amino acids, then you may want to revisit your decision and make a wise choice.
One best thing you need to understand is that you should know why you are using supplements in the first place. In case you are using them to supplement a healthy diet, then that may be helpful. This is because, what you want to do is add a couple of items or nutrients in body so that your training regime can have great effect.
One single best supplement that you may want to consider using is the creatine. Studies have indicated that creatine is able to deliver consistently safe results. This supplement helps athletes to be able to develop stamina while in the weight room therefore, it allows the exercisers to lift heavier weights or do more reps and be able to reap the rewards of the exercises.
Taking a joint supplement containing glucosamine sulfate and chondroitin sulfate may also help you in case you are going to handle a hard workout. Seek some professional advise from a Coquitlam fitness trainer about the kind of safe supplements that you may want to consider using when working out.
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