Tag Archive: barbell


 

  1. While standing straight, hold a barbell plate in both hands at the 3 and 9 o’clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
  2. Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
  3. As you inhale, slowly lower the plate back down to the starting position.
  4. Repeat for the recommended amount of repetitions.

Variations: You can use dumbbells, barbells, cables or exercise bands to perform this movement.

 

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This is my FAVORITE exercise because it really isolates the shoulders and I like the pain afterwards 🙂

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4 Things Women Should Be Doing in Their Fitness Training—But Aren’t.

If your workouts consist of doing light weights and steady-state cardio, you might be in for some bad news: These things alone won’t likely get you the results you’re after, say experts. To increase your fitness level, burn fat, and improve muscle tone, you’ve got to step up your game.

Here are four things women tend to skip that can deliver serious results.

1. High-intensity training.

All that time coasting on the elliptical at a comfortable pace probably hasn’t done much for your body, says Panama-based trainer Belinda Benn, creator of the Breakthrough Physique home fitness system. In fact, the biggest mistake women make in their training is not exercising with enough intensity, she says.

High-intensity interval training, or HIIT, is typically a 10- to 20-minute workout that alternates short, intense bursts of activity with moderate-exertion recovery periods. “High-intensity interval training  is the best way to improve your overall fitness, burn fat, and stimulate your hormones for a stronger body,” says Benn.

How to tell if you’re training hard enough? Look to your body for clues, Benn says. Good indicators are sweating, increased heart rate, and lactic acid production (i.e., feeling the “burn”) during exercise. Moderate muscle soreness for up to a few days post-workout is also a good sign. “If you feel nothing,” Benn says, “you probably didn’t work out hard enough.”

2. Heavier lifting.

For most women, a typical weight-training session equals light dumbbell exercises, says Toronto-based strength and conditioning specialist Craig Ballantyne, creator of the Turbulence Training Program. But doing fewer reps with more weight—say, 8 reps per set with a 15-pound dumbbell, instead of 15 reps with an 8-pound one—will burn more fat, he says. Lifting heavier will also increase your strength and muscle definition.

Start by swapping out your normal weights for slightly heavier ones, and gradually work your way up.

3. Upper body workouts.

Women tend to store body fat around the waist, hips, and thighs, so that’s where they typically focus their exercise efforts—neglecting their upper bodies, Benn says.

But you can’t spot-reduce fat, and sticking with what’s easy can stunt your progress, says Benn. Because you may feel weak while attempting pull-ups for the first time, Benn suggests doing the hard stuff at the start of your workout, “when you’re freshest and feeling mentally strong.”

“Focusing on underdeveloped muscles will improve the contours of your body,” Benn says.

4. Training with a barbell.

Think barbells are synonymous with back-breaking chest presses? Not so. “You can do a tremendous workout just with a barbell,” Benn says. “If you’re holding a bar rather than using two separate weights, it forces you to get your body  in sync.”

Barbells are great for both upper- and lower-body exercises. Balancing one across your shoulders while doing squats, lunges, or walking lunges helps develop posture and balance, Benn says.

If you’re flirting with a barbell for the first time, go as light as you need to. Even 10 pounds is a good start.

Bonus tip:

If you’re worried you’ll bulk up with any of these exercises, consider your body type. Benn says women generally fall into two categories: those who build muscle easily, and those who don’t. If you build muscle easily, she suggests emphasizing high-intensity exercises. If you develop muscle slowly, you’ll benefit from spending more time on heavy lifting.

Chelsea Bush writes for AskFitnessCoach, a site that promotes a down-to-earth approach to fitness and weight loss

I chose these exercises because they put more focus onto the quads.

DUMBBELL LUNGE

 

 

 

 

 

 

 

 

 

Directions:

  1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
  2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
  3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
  4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.

ALTERNATIVES:

  • you can perform these walking
  • alternating legs
  • use a barbell across the back if you don’t want to use dumbbells

 

BEAR CRAWL SLED DRAGS

 

 

 

 

 

 

 

 

 

DIRECTIONS:

  1. Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.
  2. Begin by driving with legs, alternating left and right. Use your hands to maintain balance and to help pull. Try to keep your back flat as you move over a given distance.

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  1. Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
  2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
  3. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
  4. Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
  5. Repeat for the recommended amount of repetitions.

TIPS: Keep your back flat and make sure your knees are slightly bent when performing this exercise. If you have low back problems then please don’t do this exercise. Don’t use a jerking motion either and this exercise can also be performed using dumbbells.

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