Fit Tips

Squat - February 15, 2012

From Wikipedia, the free encyclopedia

The parallel back squat is the most common

 

In strength training, the squat is a compound, full body exercise that trains primarily the muscles of the thighs,hips and buttocks, quads (vastus lateralus medialis and intermedius), hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength. Isometrically, the lower back, the upper back, the abdominals, the trunk muscles, the costal muscles, and theshoulders and arms are all essential to the exercise and thus are trained when squatting with proper form.^[1]  Squats are a competitive lift in powerlifting.

 

 

 

 

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February 7, 2012

Step Ups

How To Perform Step Ups

Stand in front of a bench so that you are facing the long side. With dumbbells in hand, raise a knee up to and upon the top of the bench. As if you are trying to climb a very tall step, extend your knee and hips until you are standing on the bench with both feet. Reverse the motion by stepping backwards, leading with the second leg. Perform this from the beginning with the opposite side to complete a full rep.

The Benefits of the Step Up Exercise

Step ups are effective for improving cardio fitness and strength. Step ups are a profoundly effective leg exercise, especially for athletes. Like lunges, the step ups exercise is a unilateral movement with benefits of better balance and symmetry because you train each leg separately. But step ups take it a step further than lunges; they allow you to develop more power because of a greater range of motion as well as the extra force and velocity required to successfully execute correct form. This exercise also mimmics real-life jumping and sprinting motions, which means this is a no-brainer for athletes.

February 2, 2012

Balancing Seated Torso Twist with Arms Extended

Starting Position - Hold a medicine ball (or dumbbell) and sit on the floor with shoulders relaxed, arms extended, legs hip-width apart, heels on the floor, knees bent and back straight. Pull your abs in tight, and with a straight back, lean back from the hips until you feel your abs engage. Hold that position and lift both feet off the floor (pictured). 

Action - INHALE: Keeping feet off the floor, abs engaged, and arms extended, twist from the waist to the left side. EXHALE: Twist back to the center (starting position). INHALE: Twist to the right side. EXHALE: Return to the starting position tocomplete one rep. 

Special Instructions - Keep your abs pulled in, shoulders relaxed, and feet off the floor. Focus on twisting from the waist, allowing your upper torso and arms to turn with you. Keep the lower body as still as possible. Keep your back long and flat at all times. 

Make it easier: Don't lean back as far. Use a lighter weight or no weight. Hold the weight closer to your torso. 

Make it harder: Lean back and/or twist farther. 

Muscles Worked: Abs, Obliques

January 26, 2012 

Dumbbell Squat 

A dumbbell squat involves holding two dumbbells. You can either hold them at your sides or just above the shoulders. Holding dumbbells is just one more way to add intensity to your workouts and build muscles in the glutes, hips and thighs. Here's how to do it:

1. Stand with feet hip- or shoulder-width apart.
2. Hold medium to heavy dumbbells in each hand just outside the thighs or with arms bent above the shoulders.
3. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles or before you lose the natural arch of your back.
4. At the bottom of the movement, make sure you take your hips back, as though you're about to sit in a chair. Avoid bending the knees so that they go beyond the toes.
5. Contract the glutes and legs while stabilizing your body with a strong torso.
6. Slowly stand back up without locking the knees and repeat for 1-3 sets of 10-16 repetitions.

January 19, 2012

Cardio Exercise:  BURPEE

The burpee is a full body exercise used in strength training and as aerobic exercise. It is performed in four steps, and was originally known as a "four-count Burpee":

Begin in a standing position.

Drop into a squat position with your hands on the ground. (count 1)

Extend your feet back in one quick motion to assume the front plank position. (count 2)

Return to the squat position in one quick motion. (count 3)

Return to an upright standing position. (count 4)