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Training Principles | Gymaholic Fact #4
Working out can get repetitive. Using training principles can help switch things up and can help you get better results.
More info on: https://www.gymaholic.co/articles/workout-intensification-techniques
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Hey how's it going everyone!!! Hope your day is going swell !!!! Just showing you one of my new favorite exercises the kettle bell swing.🌋I didn't understand what the craze was doing them then pairing it up with a some crazy ass deadlifts and step up reverse Lunges I was dead, the burn was real ‼️☠️🔥🔥💣. First let me get into how to do one then you can fully enjoy the video above 💪🏾💪🏾👽💰. Credit for the description goes to @bodybuildingcom couldn't really write up a likeable description so who better than the champs of the online fitness world 💪🏾 Here it goes : 1️⃣Stand with your feet placed outside your shoulders, either pointing straight ahead or turned slightly out, whichever is more comfortable to you. 2️⃣Clench your hands into loose fists. Hold your arms out in front of you, parallel to the ground, with elbows locked and hands touching. 3️⃣Pull your shoulders down into your waist, away from your ears. You should feel some tightness under your armpits. Those are your lats. You may never have felt them like that before, but this sensation is crucial to the swing, so remember it. 4️⃣Tighten your abs like you're bracing for a punch. Don't bend forward, though. Just try to lock your ribcage to your pelvis. 5️⃣Finally, squeeze your glutes as tightly as you can, like you're pinching a coin between your cheeks. Your body should form a straight line from your shoulders through your hips and knees down to your feet. I freaking love these now and plane on implementing in all my HIIT and recovery workouts 😍 #soaringfittness #soarcademy #workout #fitnessgoals #summerbody #winterbody#bodybuilding #sweaty #kettlebell #fitlife #coreworkout #gainz #weighted #dips #power #calisthenics #triset #leangains #strong #muscles #abs #healthylifestyle #fitnessmotivation #fitfam #fitness @rome_dalce @danielleeenicole (at 24 Hour Fitness - Nanuet, NY)
Hey #fitfam here is a #triset I did this morning after my warmup for #legday 💪🏻🔥 first I did the side to side elevated jump squat things, then the sumo squats on the t-bar, and finished off with elevated (heels up this time) Romanian dead lifts using the same bar. I did various other exercises too but try these out and don't stop! I did 3 sets of 10 reps each (10 for each leg on the jump squat things), heavier weight less reps for this. #legworkouts #legworkoutvideos #gymvideos #fitspo #exercise #healthy #fitness #gymlife #bootywerk #glutes #hamstrings #HIIT #hardwork #dedication #girlswithmuscle #girlswholovetoworkout #pushyourself #believeinyourself #loveyourselfalways #nevergiveup #flexfriday #BOOM
Here is my #warmup before my heavier exercises for #legday 💪🏻🍑🙌🏻💥😅 used my @bforcebands and did this #triset 😬 jumping squat jumping jack type thingies I like pushing my legs out to the side like you see here with the bands, then lying glute bridges bringing legs apart when coming up, and then kneeling fire hydrant thingies 😂 seriously like using the word thing or thingies with my exercise explanations when I don't know the exact names lolllll but you get the point! I was basically dying after doing these 3x12 but it definitely warmed up my leg & glute muscles for the rest of my leg day! #HIIT #energizerbunny #gymrat #bforcebands #glutes #legmuscles #jumps #squats #glutebridges #werkit #hardwork #dedication #fitspo #legworkoutvideos #gymvideos #BOOM
💪🏻💦😼 #pushyourself 🙌🏻 this was a #triset I did to finish off my #legworkout this morning #fitfam ! I was sweating/dying the whole time 😅 Bulgarian split squats with 25lb plate held over my head (some people keep their foot on the bench flat but that bothers my ankle so I place my toes on the bench instead) // rope pull throughs & finish off with jump squat thingies with 10lb plate !! Try it out on your next leg day and lmk how you like it !!! #legworkouts #workoutvideos #gymvideos #fitspo #motivation #sweatsesh #bootywerk #nevergiveup #BOOM
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How to Improve Your Workout I wanted to take some time today to talk about mixing cardio movements with resistance exercises. This can be very beneficial for a number of reasons. Let’s dive in, shall we? How to Improve Your Workout: Avoiding Autopilot If we are doing too similar workouts consistently, the body can become bored and the mind disengaged. When this happens we tend to not be as present and not pay as close attention to form, which can lead to a heightened risk of injury. Furthermore, when we are checked out from what we are doing, it’s unlikely we
A Few Simple Ideas to Mix Up Your Routine
Every now and then I catch myself stuck in the same routine and my workout starts to get a little boring. Here are just a few things that I do to put a little variation into my workouts to keep them interesting, and keep me going back to the gym.
Every now and then I catch myself stuck in the same routine and my workout starts to get a little boring. I know this is starting to happen when it gets easy to miss my regular workout. Recently, I noticed this had happened when I easily talked myself out of going to the gym for almost 2 weeks straight. Obviously, something needed to change. So here are a few ideas that I use from time to time just to spice up my workout. Give them a try, and I’m sure you’ll find some new excitement to your workout as well.
Change your Grip!
This is a small change compared to most of the others you can do, but one way to spice up your workout from time to time is to change the way you’re gripping the bar when doing barbell or machine exercises. One of my favorite grips is the palm grip. In fact, I’ve read several articles from fitness trainers and other professional athletes that suggest that on exercises like the bench press, you should only be using a palm grip.
So what is a palm grip? Let’s use the bench press as an example for the palm grip. Many of us have been guilty of using a standard grip on this exercise, myself included. A standard grip would be where you wrap your hand around bar as if you were holding a baseball bat. If you want a more effective bench press, try not wrapping your thumb around the bar. You might think that you’ll lose some stability by doing this, but I’ve never had that problem. You might have to bend your wrist a little more to compensate or lower the weight just a little bit. The main benefit to using a palm grip on this type of exercise is that by putting your thumb in this position, you are reducing the amount of effort that your forearms will put into the exercise. Therefore, you chest and tricep muscles will have to work even harder to do the lift. Try this, and I’m sure you’ll notice a difference the next time you perform a bench press.
Try Trisets!
You’ve probably heard of supersets, where you do two exercises consecutively without resting in between. Have you ever tried doing three different exercises? This works extremely well with bicep exercises. The benefit to doing a triset with a bicep workout is it allows you to hit the bicep really hard in three different ways. Here’s an example of a bicep triset: standing barbell curls, hammer curls, reverse barbell curls. You’ll also notice in this sequence that you have to change your grip with each set of the triset. This is the best way to utilize a triset. Here’s an example of a triset with triceps: straight bar cable push downs, rope cable push downs, reverse cable pushdowns. Again, the key here is to change the grip on each exercise. Give these a try, and I’m sure you’ll feel a new pump in whatever body part you utilize them with!
Change you Split!
Have you been following the same split routine for two long? Has your split routine consisted of chest and triceps, back and biceps, or something similar for several months? Try reversing your split or doing a 5 day split instead of a 3 day split. Do chest and biceps, back and triceps just to mix it up a little.
These are just a few basic ideas, but its always a good idea to mix up your routine on a continual basis. That way you can keep your body guessing and growing to adapt to the changes in stress that you place on your muscles.
Métodos de treinamento: vale a pena? 🤔
