Want to try a different technique you may have never used to spice up your gym routine?? Give this a shot!
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Stretching is a very important part of physical fitness. It helps prevent injuries, increases strength, and overall helps you move and feel better. These are four stretches I recommend doing every single day.
I recommend holding stretches for at least 20 seconds but you can hold them for as long as you like!
Stretch 1: Calf stretch- Place your hands against the wall and extend one leg back far enough to where when you drive your heel towards the floor it can hardly touch.. this will give you the best stretch.
Stretch 2: Quad/Hip Flexor Stretch: Have one leg at 90 degrees and the other leg extended behind you. The leg that is behind you drive your hip foward to stretch out the hips and quads.
Stretch 3: Groin/hamstring stretch- Go into a split stance as far as you can feel comfortable. Push your hips back and fold your upper body towards the floor.
Stretch 4: 90-90 stretch: This stretch will help with the lower back and glutes. Place 1 leg behind you and 1 in front of you at 90 degrees. Keep your back nice and tall and lean forward then switch sides.
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A common issue people experience with doing lunges is knee pain. Fixing knee pain in this exercise luckily is easy to do. Here are some pointers.
1) Make sure your shin is vertical- If your shin angle is too severe it puts a lot of pressure on your knee cap.
2) Make sure your knee is in line with your foot- If your knee goes to the inside or outside of your foot this can cause pain because you have pressure on the joint.
3) Only go down as deep as you can without forcing it- If mobility is an issue you don’t want to force it and risk getting injuried. Keep stretching and practicing and before you know it you’ll have a full depth lunge down!
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Real Fitness…Real Results
One of the best movements to target your chest muscles is the dumbell chest fly. This movement is a great chest exercise because it is taking your chest through a full range of motion allowing the pectoral muscles to get a full stretch and full contraction. Here are a few pointers to keep in mind when doing this chest exercise with dumbells.
1) Use a weight that you can handle without losing form
This is very important since this exercise puts a lot of stress on the edge of your chest. If you go too heavy you can suffer a pec tear and it is just unnecessary for this movement to receive good muscle stimulation.
2) Keep your elbows slightly bent – This will keep stress off of your shoulders and elbows but still allow you to keep the focus on your chest.
3) Go down as deep as you can comfortably and move the weight in an arcing motion rather than a pressing movement
This will allow you to fully stretch and contract the chest muscles and is working on one of the functions of the chest which is to bring your arms across your body.
Try doing this for 3 sets of 12 in your next chest workout for an awesome pump!
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I appologize if this posted a few times i wasn’t sure if it actually went through or not lol.
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How to do the Lat Pulldown
The lat pulldown is an exercise that you see done wrong all the time. From ego lifters loading the weight up just swinging it down to people just pulling with their biceps instead of their back. Watch this video a few times and next time you go to the gym you will be ahead of 90% of the people in there!
1) Grip the bar slightly wider than shoulder width apart( approx 4-6 inches ). Another easy way is to grab it just past when the bar starts to bend on both sides.
2) Straighten your legs out in front of you and lean slightly back. This is going to isolate your back rather than using your legs to assist you in the movement. Leaning slightly back is also going to allow you to squeeze your back tighter.
3) Pull the bar down towards your upper chest. Here is the KEY PART! Pull it by squeezing your shoulder blades back and keeping your elbows tucked as you come down. Think of this like an X. You are taking your right elbow and driving it towards the left and the left elbow towards the right. This will help you really get that squeeze in your back that builds up the muscle tone you are looking for.
4) Pause for a second in the contracted part of the movement and let it back up in a controlled manner.
That’s pretty much all there is to it! Keep practicing and really make a focus to pull with your back and not your biceps by consistantly thinking about squeezing your shoulder blades together. Don’t be afraid to start light and do higher repetitions in the 15-20 rep range until you get your form down.
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Real Fitness…Real Results
Awesome! Things to watch and learn! Not to mention share! ;) Writing a blog on fitness to highlight you and @eriknextlevel tomorrow.
Hey everybody! Today’s blog post is going to be about how to properly benchpress.
Why: This exercise is one of the best upper body exercises. You should perform this movement because it works out your shoulders, chest, and triceps all at once. Working all of these muscles out together is very functional and teaches your body how to work in unison.
How: This move is fairly simple but you can get injuried if you aren’t using proper form. Take these steps to get the best results.
1) Lay down with eyes directly under the bar.
2) Keep a slight arch in your back by pushing through your feet and squeezing your shoulder blades back and down. Keep your butt on the bench though. This will give you the most stability and protect your shoulders.
3) Take a deep breath and unload the bar.
4) Keep your elbows tucked towards your sides and bring the bar slowly towards your lower chest.
5) Drive on the way up breathing out as you exert the bar back up.
6) Squeeze your chest at the top and repeat.
I recommend doing this movement at least 3 sets of 8-12 repetitions on your chest day.
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