Breathing during resistance exercise: It is generally recommended to in inhale during the lowering part of the motion (eccentric phase) and to exhale during the lift or push (concentric phase). For example, during a squat, breathe in as your lower your body towards the floor and breathe out as you push your body up. Tempo: There are a number of reasons to give attention to tempo during your weight sessions. It improves your body awareness It improves the control of your lifts Helps to develop the strength of connective tissues Helps
Here is a great set of exercises that you can do at home without any equipment at all! Perfect if you are traveling and maybe don't have access to a gym and want to get a workout it in your hotel room. Glute Bridge Glute bridges are a great way to strengthen the hips and butt. Start by squeezing your glutes and abdominal muscles then lift your hips off the ground until the knees, hips and shoulders are in a straight line. Hold the position for 2 counts and slowly
Here are three awesome glute exercises you can do at the gym! Hip Thrusters The barbell hip thrust with bench increases strength and power in the hamstrings and glutes. The exercise also improves stability throughout the core and lower back. Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Hold a barbell across your hips. Lower your hips down so your glutes almost come in contact with the floor. Pressing through your heels and squeezing your glutes, return the
The Barbell Squat Start by holding a barbell supported by the shoulder on the top of your traps, stand with your feet hip-distance apart and the feet slightly turned out. Keep your chest up and head facing forward as you slowly lower down. Be sure to keep the knees aligned with the feet, and the weight in the heels. Once the upper legs contact the lower legs push up and drive the weight up to the starting position. Repeat for desired number of reps.
Lay back on a bench with your upper back resting on the bench and the rest of your body hanging off in line with your torso. Your feet are both flat on the floor, with your knees at a 90 degree angle. Lifting one leg off the ground and extending it straight, squeeze your glutes and lower your hips halfway to the floor then raise your hips back up until they are in line with your torso again. Repeat for number of reps and then repeat for the same
Front Plate Raise Standing up straight hold a barbell plate with both hands, palms facing each other and your arms extended. Slowly raise the plate as you exhale until it is a little about shoulder height. Hold for two counts. Don't swing the weight or bend the elbows. Your torso should remain still. Repeat for number of reps. Dumbbell Rear Delt Flies Hold a dumbbell in each hand palms facing each other, and bend at the waist keeping your chest facing down. Keeping your upper body facing down and still, and
Kettlebell Clean & Press Pick up the kettlebell with one hand and hold it between your legs. Keeping your arms close to your body pull up the kettlebell while doing a squat for momentum. On the pulling up motion bring the kettlebell between your forearm and bicep (rack position). From the rack position press the kettlebell up until the arm is straight. Slowly lower the kettlebell back down and repeat for number of reps and do the same on the opposite side, Battleropes Hold the ends of the ropes with your
Choose desire weight, and adjust the knee pad to help keep your knees on the ground, Grab one handle with one hand and pulldown bringing your elbow down to your side. Hold for two counts and slow raise the arm back up. Complete on that side for number of reps and repeat on the opposite side.
Using a squat rack bar lower the bar so that when you are holding it you are almost at a 90 degree angle. Grip the bar with a neutral grip or reverse grip and let your arms be fully extended and your legs straight out weight in your heels. Slowly begin to pull yourself up by flexing the elbows. Do not use momentum to pull yourself up, the goal is to get the bar to your chest. Once your chest has reach the bar hold for 1 or 2 counts and slowly