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#girlbeef #Repost @jasyfit ・・・ One of my main focuses this year is going to be glute activation. Next 4 weeks I won't be squatting with a bar. Goblet squats (heels elevated) only so I can really focus on keeping my knees outward and back straight throughout the entire lift. #formoverweight
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#1 Squats
When I see someone do a squat, the first thing I look for is how low they go. A lot of the time people will have great posture: straight back, feet a little more than shoulder length apart, & and knees not going over the ankle. But as soon as they squat down, they only go a quarter or half way down. By definition, a full squat is going a little below parallel which brings the hips lower than the knees. So much of the time I see people barely getting their thighs parallel with the ground then going back up. It’s no wonder I see some people my size use twice my weight, yet they aren’t even doing a full rep! Next time you do squats, have your side face a mirror so you can check and see if you’re going low enough! You don’t want to be putting all that work into squats for nothing!
TBT 01.22.15
I missed class on Monday since I was traveling for work, so it was time to get back to The Big Top tonight.
The workout was two 10 minute sections.
Section 1 - Get through as many of each movement as you could within the time limit.
2 min sit-ups or GHDS (sit-ups for me because I have a fear of falling on the GHDS)... (40 total)
2 min kb swing - 44# (34 total)
2 min push-ups (25 total)
2 min jump rope (57 total)
2 min back ext (27 total - I think...I lost count)
Section 2 - AMRAP by adding 20# every two minutes.
9 dead lifts
6 cleans
3 push press
I started with the men's starting weight of 95#. I didn't add any weight for the duration. I wanted to work on form and not going heavy with my chronic back issues. It was plenty for the workout. I did 2 rounds in the first 2 minute period, 2 rounds in the second 2 minute, 1 in the third, fourth, and fifth rounds for 7 rounds total.
Had Subway for dinner instead of brinner and now relaxing. Hoping for a good weigh in tomorrow morning...fingers crossed.
-T
My boyfriend always says this; Form Over Weight. When I first became serious about the gym, I was so excited about seeing results that I just want to push myself harder and harder. Feeling like that is a positive thing, however its important that you remember form is everything. If you have bad form, you are not only sabotaging your results but also putting yourself at the risk of injuring yourself! Someone benching 30kg with bad form will not see greater results than someone benching 25kgs with good form. Don't be ashamed to lower your weights; lift steady and slow, and always keep your posture in check.
F/F/F x
