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Henri-Pierre Ano's Tempo Training for Back Width and Thickness

4/26/2019

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Henri-Pierre Ano's Tempo Training for Back Width and Thickness

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Henry-Pierre-Ano-Posing
Per Bernal / M+F Magazine

Henri-Pierre Ano put the classic physique division on notice in 2018. A promising open-class bodybuilder, the Canadian decided to bring his aesthetics to a new division last year. The move netted him a first-place finish at the Tampa Pro and a fourth-place spot amid a stacked field at the Olympia, where he missed the podium by just one point. It was an auspicious beginning to a potential run to the very top spot.  

“Even when I was in the open, everyone was pointing out my aesthetics and my symmetrical physique,” Ano says. “I think in classic physique my body has way more detail, a better shape, and a more sculptural look to it.”

A new division brings a new style of training for Ano. He’s exploring strategies to unlock his best physique ever at his new competitive home, which has a weight limit of 230 pounds for his 6'1" frame. 

Ano recently started working with IFBB Professional League legend Chris Cormier. Under the tutelage of “the Real Deal,” Ano eschews heavy loads in favor of strict tempo and an obsessive pursuit of peak muscle contractions. 

“I like this style of training,” he says. “I believe that the contraction brings more density, more muscle peak, and more fibers than straight-up hardcore lifting.”

Henry-Pierre-Ano-Pullup

Per Bernal

Ano’s back has always been a strong point, its dramatic width gives him the enviable V-taper that is a hallmark of the classic physique division. His goal is to add more density and detail in all his posterior upper-body muscles this year. One strategy he has employed since the 2018 Olympia is to use long tempos for each rep, specifically with pullups and chinups. These two exer­cises have long been part of his back-training arsenal. (He once hit three reps of wide-grip pullups with four plates—180 pounds—hanging from a belt.)

Now Ano varies a relatively high rep scheme (12 to 15 reps) with a lower rep scheme (six to eight reps) but with a brutally slow tempo, using only his body weight. For instance, every third workout he will perform wide-grip pull­ups with a tempo of 4-0-1-1. That translates to a four-second eccentric motion, then immediately transitioning into a one-second concentric motion and a one-second iso-hold at the top. It’s a highly disciplined style of training. 

“You see guys working out on Instagram, and there is no tempo,” Ano says. “They are just throwing the weights around for show.”

After a strong 2018, Ano is feeling good about his move to the classic physique division. He believes he has the package to win the Olympia in a cate­gory that is destined to become the crown jewel of the sport.

“I like the way the classic physique is going,” he says. “I think within a year, this class will be the future of the sport of bodybuilding.”

Henri-Pierre Ano’s Back Workout

DIRECTIONS: The first number of the tempo is the lowering phase, the second indicates the pause at the bottom, the third is how quickly you lift the weight, and the fourth is the pause at the top.

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April 26, 2019 at 05:06PM
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5 Best Exercises to Build Your Lower Chest

4/26/2019

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5 Best Exercises to Build Your Lower Chest

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April 26, 2019 at 02:02PM
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12 Healthy(ish) Beers to Drink After Your Workouts

4/26/2019

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12 Healthy(ish) Beers to Drink After Your Workouts

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April 26, 2019 at 01:05PM
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7 Most Badass Keanu Reeves Roles

4/25/2019

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7 Most Badass Keanu Reeves Roles

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April 25, 2019 at 11:38AM
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Go Ahead Jump: Functional Agility Training

4/25/2019

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Go Ahead, Jump: Functional Agility Training

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This past year I turned 30 and become a father of two. I’m married and in bed by 8 pm. When I drink, I never have more than a couple and when I socialize I’m interested to hear about local housing markets and the quality of a town’s schools. Looking back on college or my first years working feels like looking in on the life of a different person. Upon reflection, it is startlingly self-evident that I’m getting older, fast. But, I don’t feel any older.

 

I still lift or go for a run six or seven days per week, bike to work each day, and feel as much energy and vitality as ever. Perhaps more. Yet, a few weeks ago, playing in the annual teacher versus student volleyball game, I noticed some deterioration. The fast-paced, 360-degree play was a bit dizzying at first. Jumping up and reaching for a spike, my entire right side clamped down.

 

 

Should have warmed up my lats better? And why was I so tired? It’s not like I was running up and down the court, playing full-court basketball. The next morning my body was sore all over. As much as I workout, it had been a long time since I called upon my body to meet the violence and agility required for three-dimensional human endeavors.

 

Even if you’ve never been an athlete, the human body is made to move athletically. We are made to apply movements in reaction to external stimuli and across all three planes. While there is wisdom in respecting your limits and living to train another day, this line of thinking can slip into excessive avoidance that invites decay.

 

Furthermore, for the many who train and consider themselves in great shape, it is shocking to see how insufficient training modalities are when divorced from the dynamic, chaotic, and reactive nature of sport.

 

For most of human history, these violent movements were an essential part of daily life, ensuring the ability to avoid danger and stalk prey. Perhaps that isn’t your reality, but wouldn’t it be nice to stay capable longer? Furthermore, wouldn’t it be fun to spice up your workout routine?

 

If you haven’t read my last piece on sprinting I recommend starting there because the same sprint preparation should precede agility and max effort jumping. Sprinting is just a series of single leg jumps. Agility is just rapid acceleration, rapid deceleration, and rapid reacceleration. Therefore, the same preparation phase used to be ready to sprint applies here. Most importantly, you’ll want to have a strong resistance training foundation.

 

Go Ahead and Jump

Jumping is a very natural, simple, and massively effective means to train power. Many programs have jumps in them, but they are often used as a form of HIIT or as a way to do a cardio workout in a limited space. Jumping requires a massive amount of energy so it can be a very effective way to jack the heart rate and metabolism.

 

Having said that, these methods don’t train power. They can’t because they quickly burn through the ATP and CP energy pathway and never allow these fuel sources to recover. When you use jumps to train power each rep should be done with the intensity and focus on mechanics that you would bring to a one rep max or heavy singles.

 

Before you fly you want to make sure you have the ability to safely land. The same applies to jumping. I recommend adding a few sets of elevation drops to your weight training. Simply stand on a box or bench and step off landing softly in an athletic position. Toes to heels—chest over knees over toes.

 

Think of it as a spectrum where Jell-O is at one end and a rigid board is at the other. You want to proportionally flow from Jell-O to rigid. If you were holding a full cup of water the idea would be not to spill any.

 

 

 

Every time you jump the muscles, tendons, ligaments and an internal defense mechanism known as the spindles are stretched and reflexively spring in the other direction. This is known as the stretch reflex.

 

In addition to learning to fire motor units more rapidly, jump training is simply training a faster, more efficient stretch reflex. Athletic jumping should work toward coupling jumps together.

 

The goal is to shorten the window between ground reaction and controlled powerful jumps. For more on jump training for athletes see my article: Young Athletes Must Hip Hinge. As for us, we’re ready to start.

 

Try incorporating these essential exercises:

  • Broad jumps
  • Skater hops
  • Skater hop to vertical
  • Two-step vertical

 

 

For best results, I recommend programming jumps near the beginning of a workout for sets of 5 or less.

 

Agility Training

Sport and life are not linear and neat. We have to quickly respond to external stimuli while remaining balanced. As Craig Marker’s brilliant article explains, strength, particularly eccentric strength, is the best indicator of agility.

 

If agility is rapid acceleration, rapid deceleration, and rapid reacceleration based on reactions to chaotic stimuli, then it stands to reason that starting strength and the ability to absorb force would be crucial to agility. Again, strength must come first.

 

More than just crossing over and sprinting in many directions, however, we have to be able to efficiently couple sprints, back-pedals, shuffles, and all manner of hybrids. This can get very complex and that is not what you need.

 

Here are the basics:

 

First, you must be able to decelerate. Focus on sinking your hips and buzzing your feet. Try not to lean back.

 

 

From there you can practice these combinations:

 

  • Sprint to cone - decelerate - back-pedal
  • Shuffle to cone - decelerate - cross-over and sprint (both sides)
  • Open hips to sprint - cone 45 degrees behind - decelerate - sprint back (both sides)

 

 

 

 

Throw two sets of each of these at the beginning of your workout for a few weeks and you'll regain adaptability and confidence in your movement.

 

Technically, these exercises still aren’t agility training. Agility requires reaction to a chaotic environment. These pre-programmed drills just help our body practice the movements so they are safer and more fluid when actually called upon for agility.

 

While there are many drills you could do that mimic these needs, I say why? Just jump into sport and do the real thing. Some of the best athletes in the world forged their world class agility by chasing rabbits.

 

Agility is reaction timing and practice. It is best built into fun pursuits like racquetball, tennis, Frisbee football, volleyball, or tag. You are a human--forget these drills and go play.





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April 25, 2019 at 10:54AM
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Interview: 'Cobra Kai' Star Jacob Bertrand Talks 'Karate Kid' and His Intense Training

4/25/2019

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Interview: 'Cobra Kai' Star Jacob Bertrand Talks 'Karate Kid' and His Intense Training

http://bit.ly/2IWa8I4

Jacob Bertrand playing fan-favorite Hawk on Cobra Kai.
YouTube Originals

Jacob Bertrand is back as fan-favorite Hawk—the bolder, flashier alter ego of Eli, a previously bullied character—in Cobra Kai, the YouTube Premium series based on the Karate Kid franchise. While the nonstop action and cool fight scenes are fun for Bertrand and his co-stars, the young actor especially relishes the opportunity to share important life lessons in an entertaining, non-preachy way. 

The web series debuted its second season this week, so we caught up with Bertrand to get the scoop on what it's like to play Hawk and the training routine that's helped him portray a martial arts star convincingly.

M&F: Cobra Kai is a continuation of the iconic Karate Kid franchise. Were you familiar with the originals?

Jacob Bertrand: Oh yeah. When I was about 8 years old, my dad showed them to me and my little brother. He probably regretted it later, because then we’d run around the house fighting and acting out the scenes from the movies.

How did you prepare for this role?

We did a month or two of intense training before we started filming, so we were in good hands with our sensei and our stunt coordinators. They kicked our butts but got us in great shape.

What your training routine like now?

We train for about an hour every day, but I feel like it’s gotten easier. We’ve all gotten a lot better between season one and season two. I now do 90 percent of my own stunts. We have great stunt coordinators. Our stunts were nominated for an Emmy last year. I love being active, though—I’m into rock climbing, surfing, anything outdoors.

Do you follow a certain diet regimen?

We don’t have a strict diet. We just eat a lot. The show is so physical that we need to keep up our energy levels. Fortunately, the catering we have on set is awesome.

Any injuries or mishaps during filming?

We’re trained so well that there are almost no injuries. The only time there was a stray hit was when Xolo [Maridueña] accidentally punched me in the face, and it wasn’t even in a fighting scene. I got a bloody nose, but I let him off the hook by making like it was just from the dry heat outside.

Your character, Eli, starts out being bullied but goes through a major transformation and emerges as Hawk, a confident guy with a wild mohawk and an impressive back tattoo.

When I went into the audition, I had no idea Hawk was even a thing. I only knew about Eli. I was so stoked when I found out about this character transformation. It’s like playing two roles in one, and it’s so exciting to explore a character who goes in a completely opposite direction. I was bullied in school and eventually had to defend myself, so I could really relate to this story and I love seeing this character morph into Hawk.

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April 25, 2019 at 10:48AM
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6 Unique Triceps Extensions You Need to Try

4/25/2019

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6 Unique Triceps Extensions You Need to Try

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April 25, 2019 at 09:36AM
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Eliminate Options: Driving Action With a Strong Default Mode

4/24/2019

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Eliminate Options: Driving Action With a Strong Default Mode

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Why do you act in the ways that you act? Why did your habits come about? Are you in control of your choices?  

 

Inarguably the final responsibility for every action rests with you. We can whine about all the temptation and social pressure, but we are the final say in what we eat, how much we move, and the choices we make in every facet of life. Accepting this reality is empowering and typically leads to stronger choices. However, for consistent positive actions, we must consider how our environment may knowingly or unknowingly manipulate a default choice. To believe you’ll always make the right decisions without factoring in the power of the environment’s pull is a recipe for failure. We always default.

 

Women's Barbell Basics - Improve your strength, cardiovascular health, flexibility and reduce body fat.

 

In their 2004 article two professors at Columbia’s Center for Decision Sciences demonstrated the immense power of framing to influence decisions. Eric Johnson and Daniel Goldstein looked at the percentage of organ donors across many Western countries. You’d expect a wide-ranging variation of organ donor rates with countries falling all over the spectrum. But there was almost no variation. All countries fell into one of two large camps: extremely high organ donor sign-up rates or extremely low.

 

The reason for this gulf in life-changing organ donations was the systemic defaults. “Explicit consent” countries, like the United States, made abstaining from donation the default and required people to “opt-in” if they wanted to be a donor. These countries all fell into the extremely low organ donor percentage bucket. “Presumed consent” countries, like many in Europe, assumed that people would be donors and required an “opt out” in order not to be.

 

Each of us makes thousands of decisions each day which slowly erodes our willpower. Plagued by decision fatigue and without the time to invest in properly researching every choice, it makes sense that we’d accept social proof and default. Rather than working against the flow of traffic, we just go with it.

 

Strong social norms pull most people toward impulsiveness and away from the daily challenges that breed purpose, self-worth, and long-term fulfillment. We’d all love to workout every day, eat clean, meditate, and learn a new language. Yet few environments make such choices the default.  

 

At work cakes, candy, and soda are constantly placed at an arm's length. Our lunch hour brings the beckon of all our colleagues headed to get fast-food. When our phone chimes the default is checking it and being swept away by a million alluring, dopamine promising nuggets of entertainment. Any free time defaults us to checking that phone for distraction. When we enter the home, the centerpiece is a big comfy couch pointing our eyes to a big screen with lots of colorful images. The default is sitting down and watching TV and once you start, there is no escape.

 

A brief look at the modern environment reveals a staggering number of decisions we’re being led to each day. When salesman come by they don’t ask if you want something, they put the product in your hand and assume you are going home with it. We don’t opt in to hear our phone’s messaging alerts and when you get a new job there is no opt-in for a sitting workstation. When you have dinner with family, they don’t ask if you want pie and ice-cream, they serve you a bowl and when you go over to Andy’s he doesn’t ask if you want a beer, he brings you one. Millions of little actions are made for us each day. We have the power to “opt out,” but strong defaults help.

 

By understanding the power of defaults, we have great power to craft our environment and build strong defaults that prompt strong, permanent lifestyle change. All we have to do is plan how we’d like to act and leverage our environment to make those actions likely.

 

Don’t Make Yourself “Opt-In” to Preferred Behaviors

An understanding of the human propensity to default typically leads to an exploration of the power of environmental design. If you want to eat better, purge the home environment of anything bad and keep mixed nuts and fruit at your work station. Want less phone distraction? Put your phone on airplane mode while you work and plug it into a charging station outside your bedroom before bed each night. Environmental design is essential for taking control in the modern world. I could dig far deeper, but I cover this extensively in my free e-book, The Essential Guide to Self-Mastery.

 

Today, I’m more interested in taking this conversation a step further. You should reflect and painstakingly craft your environment to promote success, but there will still be temptation. There is no hacking your way out of the chaos of life. To really create a strong default mode you have to create rules that completely remove the need to opt out of “normal” behavior.

 

 

Take Options Off the Table

Absolute “default no’s” can offer great clarity in our choice-rich environment. Today most people eat fast food for lunch almost every day. I pack a lunch and have spare sardines and almonds in my desk for emergencies. That is a typical environmental design. But, I’ve found even more clarity by deciding I’ll never eat fast food again. Even without fast food options I still have more food choices than 99.9999% of humans who have ever lived. In a real predicament, I will either run into the supermarket salad bar, or I’ll skip a meal because I’m a human and we can do that. Making fast-food abstinence a default has freed me from ever even feeling the temptation towards choices I know I’ll regret. In the process, I’ve been prompted to explore other opportunities often clouded by the environment of low-hanging fruit.

 

Similarly, I’ll never drink alcohol, eat added sugar, or have sweets in the middle of the week, unless it is my wife’s idea. Given our similar value structure, I know this won’t be often, but still will happen. Thus, I’ve created an avenue for necessary variety and spontaneity.

 

Every morning I wake to a morning mobility flow. My training plan always includes six days a week of some form of training and an optional Sunday run. These are non-negotiable. I will do them because I planned to and have trained myself to mentally close off the “miss a workout” option. If all hell breaks loose, I know I can find time for a couple of Tabatas or a 5-minute kettlebell swing test.

 

There is great power in deciding to do something every day. Your mind has to become creative to overcome every possible obstacle. Once you’ve done 10 or 20 days, you’re in too deep to quit. You can’t help but be proud of your own effort.

 

For a while, I was taking cold showers three days per week. I hated them and eventually just stopped. However, after reading more on Wim Hof and the benefits of cold immersion. I returned to the habit renewed by a deeper understanding and a better approach. I now jump into a cold shower for a minimum of three-minutes every day. I’m a month in and I don’t see myself stopping. To do so, would be a declaration to myself that I wanted to decay and grow frailer.

 

Believe me, 99% is a wimp. This little mantra is magic for accomplishing any goal. You decide on a goal, create a plan, shape the path, and then follow through every time. There is no wiggle room. The default is yes, every single time. What you find over and over is that regardless of how you feel, you can always act. Each time you show up, you train that lesson and burn it in a little deeper. Take the wrong option off the table completely. That is a strong default mode.

 





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April 24, 2019 at 06:06PM
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The Ultimate Push and Pull Workouts for Mass and Strength

4/24/2019

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The Ultimate Push and Pull Workouts for Mass and Strength

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Zane Watson Dumbbell Curl
Per Bernal / M+F Magazine

If you’ve spent the past few years following the same body-part split— chest on Monday (duh, bro), then back, shoulders, arms, and legs—we’ve got some news for you: It’s time to change it up. 

While Matt Pudvah, C.S.C.S., head strength coach at the Manchester Athletic Club in Manchester, MA, admits that a typical body-part split isn’t a bad approach to accumulating the volume necessary to gain muscle, he thinks that there’s something to be said for focusing your efforts when it comes to programming. 

The first suggestion he makes is to get on a push/pull split, which is defined as performing two workouts a week that consist of just pushing exercises and another two workouts that are made up of only pulling exercises. 

“You’ll be able to perform higher-quality work, as opposed to doing six chest moves, so you’ll be able to go heavier and, in turn, do more work overall,” Pudvah says. “Also, for a general person, unlike for a high-level bodybuilder, six to eight exercises for each muscle group is way too much.” 

You’ll want to be cautious of your exercise selection. Since you’ll have fewer choices overall, you need to be more precise in your pickings. Pudvah suggests: “Start with double-leg, compound movements like squats, deadlifts, bench presses. Then you can do your accessory movements like biceps curls. Think about performing the largest patterns and moves, then the smallest patterns and moves.” 

[RELATED1]

Homing in on just a handful of exercises per session lets you become efficient at each, as opposed to being faced with the litany of movements required when you hit each body part once a week. This also lets you be more precise with your mode of progression, which brings Pudvah to his second point. 

“With your traditional bodybuilding split, the question is, ‘How do I make this move harder?’ You add weight,” he says. “You’re already doing so much that it’s hard to keep track of everything. You’re a jack-of-all-trades and a master of nothing.” 

To remedy this scattershot approach to week-to-week progress, Pudvah likes the five-by-five method for the main compound movements—adding five pounds at the end of each month—and increasing your rep count on accessory moves like dumbbell flyes and dumbbell curls by only one rep each week. 

“Adding one rep at a time may piss some people off,” Pudvah says, “but if you add too many reps session to session, you’re going to end up eventually compromising your form and, in turn, your gains.” 

Well, there you have it, folks. Complicated? Not at all. Effective? You better believe it. Give the push/pull split a try and find out for yourself.

Push/Pull Training

Directions: 

Perform the push days on Mondays and Thursdays and the pull days on Tuesdays and Fridays, resting the remainder of the days. For the moves done for 5x5, add five pounds at the end of each four-week cycle. If you add weight and can get only two or three reps with that load, that’s fine—reduce your rep count, and keep trying each week until you get all five sets of five reps. For the other moves, simply add one rep each week. After four weeks, increase the load by five pounds and start the rep cycle over again. 

Our Model: IFBB Pro League 212 Competitor Zane Watson

  • Age: 30
  • Height: 5'7" 
  • Turned Pro: 2013
  • Instagram: zanewatson_ifbb 

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April 24, 2019 at 02:32PM
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Get Fast Results With Centrs 20-minute HIIT Workout Used by Chris Hemsworth

4/24/2019

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Get Fast Results With Centr’s 20-minute HIIT Workout Used by Chris Hemsworth

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Get Fast Results With Centr’s 20-minute HIIT Workout Used by Chris Hemsworth
Courtesy of Centr

Looking to get fit, fast? Look no further! My 20-minute Centr workout will get your heart rate up, burn energy, and build lean definition. Since it’s HIIT (high-intensity interval training), you’ll be working in short bursts—so give it your all when you’re in the zone.

I’ve chosen exercises that’ll work your full body for the best results. While most of them are bodyweight-based, there are a couple which can be done with dumbbells if you have them. If not, the thrusters and renegade rows can be done weight-free—they’re still quite challenging! To add resistance for the biceps curls, try using full drink bottles or backpacks full of books (just make sure both sides weigh the same.)

The workout is to be completed in three rounds, with each set of exercises repeated three times with a 15 second rest in between. Make sure you have a clear space and your equipment ready to go so you can hit it hard. Let’s do this!

For more workouts from me and the rest of Chris Hemsworth’s team of experts, plus meal plans to fuel your body, head to Centr.com.

Round 1

Round1-Dumbbell-renegade-rows.jpg

Courtesy of Centr

  1. Bicycle crunches – 10 reps

    Lying on your back with your knees bent at a 90-degree angle and your hands touching the side of your head, engage your abdominal muscles to prepare for the movement. With control, straighten your left leg while bringing your left elbow to your right knee. Pause briefly before lowering your elbow and returning your leg to that start position, while simultaneously extending your right leg and raising your right elbow to left knee. This is one rep. Perform this exercise slowly and with control to increase the intensity.

  2. Dumbbell thrusters – 10 reps

    Begin standing, holding a dumbbell in each hand. Keep your heels and toes in contact with the floor for the whole movement. Sit your hips back and down into a squat, before standing up tall while pressing the dumbbells overhead. In the top position, your hands should be above your shoulders. Lower the dumbbells to return to the start position. This is one rep.

  3. Dumbbell renegade rows (pictured above) – 10 reps

    Start in a high plank position—hands positioned beneath your shoulders, feet apart (the wider they are, the easier the exercise will be), a straight line from your shoulders to your ankles and a dumbbell in each hand. With your core muscles engaged (squeeze your glutes and tense your abdominals), row the right dumbbell up in line with your belly button. Return to the start position, and complete with the left dumbbell. This is one rep. To reduce the difficulty, perform the exercise on your knees.

Rest – 15 sec.

Repeat x 3

Round 2

Round2-Cross-climbers.jpg

Courtesy of Centr

  1. Pushups – 10 reps

    Start lying on your stomach with your feet together and your hands positioned just wider than your shoulders. Brace your core (squeeze your glutes and abdominal muscles), before pushing away from the floor. In the top position, your arms should be extended with a straight line from your shoulders to ankles. With control, lower yourself, stopping before your chest touches the floor. This is one rep. To reduce the difficulty, perform the exercise on your knees.

  2. Cross climbers (picured above) – 10 reps

    Start in a high pushup position with your hands just wider than your shoulders, arms extended, and a straight line from your shoulders to ankles. Bring your left knee toward your right elbow (touch it if you can) and return to the start position. Repeat on the other side. This is one repetition.

  3. Dumbbell biceps curls – 10 reps

    Begin by standing tall and holding a dumbbell in each hand so that your palms are facing inward. Keeping your elbows locked by your side, raise the dumbbells up while rotation your hands so that in the top position, your palms are facing toward the sky.

Rest – 15 sec.

Repeat x 3

Round 3

Round3-Side-plank.jpg

Courtesy of Centr

  1. Side plank (pictured) – 30 sec.

    With your left elbow positioned beneath your shoulder, assume the plank position by lifting up to support your full weight on the side of your left foot and left forearm. Engage your core muscles, and raise your right arm straight up to maintain good chest posture. Hold for 30 seconds, then repeat for 30 seconds on your right side.

  2. Walking planks – 10 reps

    Take the plank position with your weight supported on your forearms and toes, your elbows beneath your shoulders, and your core muscles engaged (squeeze your glutes and tense your abdominals.) Take your right arm from the floor, placing your hand below your right shoulder. Push up with your right hand while raising your left arm and placing it beneath your left shoulder. The top position resembles a narrow pushup. Return to the start position. This is one repetition. Complete the next repetition by leading with your left arm.

Rest – 15 sec.

Repeat x 3

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April 24, 2019 at 02:11PM
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