The no "BS" exercise instruction thread!
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INVERTED PULLUPS-If your having a hard time just doing regular pullups, you can still get stronger and better by doing inverted ones on a Smith Machine.
SETUP - Secure a pull-up bar or the bar of a Smith machine at shoulder height. - Hold the bar with an overhand grip, hands slightly wider than shoulders. - Walk feet forward and under bar until body is at an incline and you're balanced on heels, feet together, bending knees if necessary. ACTION - Keeping wrists straight, straighten arms and hang in plank position, your body forming a straight line from shoulders to heels, hips lifted, abs in and buttocks and legs tight. - Maintaining the plank, draw shoulder blades down and together; then bend elbows out to sides and pull up to bar, so bar is over breastbone at top of movement. - Slowly lower while staying in plank, keeping abs drawn in. Complete reps. .
Have fun!!
Sounds fun! I think I might try to modify this tomorrow and hold myself completely upside down. Will work some awesome muscles (some different ones than what you are talking about here) and help me work on my upside down endurance (this is what I call the ability to be upside down for a long time without seeing spots or getting tunnel vision, a must for acro!) Thanks for the inspiration!0 -
FROG SQUATS- I do this with female clients who want to "enhance" the booty more. Simple exercise and easy on the knees (unless you're already suffering from current knee pain).
Place your feet just a bit further apart than shoulder width;
Align your feet to point slightly outward (this will also be the position of the knees, since they will align with the feet);
Simply go down into a squat position as if you are sitting in a chair;
Your forearms should be resting on your quads and your weight should be through your heels (feet flat on the floor);
Place your hands in a "praying position" and lift your hips up, then lower them back to your start position;
Keep your head straight as if it is in a vice or contraption (looking straight ahead as you perform the movement).
This is NOT a speed movement so go slow.
Here's a video link to see it:
http://www.youtube.com/watch?v=wd-TnHQ062Y&feature=results_main&playnext=1&list=PLF829065A1D65CB18 0 -
thanks...always look forward to your exercise posts0
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Going to give the frog squats a try. Thank you for the video link. Really helps to see the form and how to do that properly.0
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I didn't know if it was possible to search a specific thread, so I apologize if this has been asked and you're tired of answering.
I have a lot of trouble with pushups! I do them from my knees. I have this idea in my head that my arms should go past a 90 degree angle, or I'm not going down far enough. But to do that, basically I have to let my whole body rest on the ground, and that doesn't seem right either (and isn't near as hard, which means not as good)! I don't know if my problem even makes sense or if you could help out. Are my hands in the wrong place, should I stick my hips up higher so I don't touch the ground, is that just the nature of knee pushups, what advice can you give me? Thank you!0 -
Bring your hands closer to your body and more chest level than shoulder level. That should help. If you still can't do it like that, then try them on a supported area like a desk and build up from there.I didn't know if it was possible to search a specific thread, so I apologize if this has been asked and you're tired of answering.
I have a lot of trouble with pushups! I do them from my knees. I have this idea in my head that my arms should go past a 90 degree angle, or I'm not going down far enough. But to do that, basically I have to let my whole body rest on the ground, and that doesn't seem right either (and isn't near as hard, which means not as good)! I don't know if my problem even makes sense or if you could help out. Are my hands in the wrong place, should I stick my hips up higher so I don't touch the ground, is that just the nature of knee pushups, what advice can you give me? Thank you!0 -
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That nailed it for me. Thanks for the suggestion.
And great thread lot of good info.0 -
JUMP PULLUPS I've been having my TKO (kickboxing) classes do these (we have a TRX S frame in our PT studio) along with their kickboxing and they feel it's great add on to strength training.
Stand underneath a pullup bar or station. Jump up grabbing the bar and in a continuous motion do a pull up with a close to medium grip. Let go and do it again. Try to keep your head back and pull with your back and not your arms. I have my class do as many as they can for one minute.
If you can't do a full pull up, you just pull up as far as you can go. As you get better you'll be able to go higher and higher.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
How do you compare box squats with more traditional low bar back squats?0
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There are certain variables that make a difference like width of stance, but box squats will include more hamstring involvement compared to back squats. The biggest issue I see with box squats it that many people do them wrong and this may be part of the reason why some deem them more injury inducing than back squats.How do you compare box squats with more traditional low bar back squats?
If you know how to do a box squat correctly, it's a good exercise to change up from back squats every now and then. Both are great exercises.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
There are certain variables that make a difference like width of stance, but box squats will include more hamstring involvement compared to back squats. The biggest issue I see with box squats it that many people do them wrong and this may be part of the reason why some deem them more injury inducing than back squats.How do you compare box squats with more traditional low bar back squats?
If you know how to do a box squat correctly, it's a good exercise to change up from back squats every now and then. Both are great exercises.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
I tore my left oblique (just a minor tear, but rested for 3 weeks to be safe) and am just starting up lifting again. I'm favoring that side a bit mostly because I'm worried about it, not because there's any pain, and I feel like box squats put less strain on my obliques. I'm not sure though it might just be a mental thing. I'm fairly confident in my form for both, though I'm sure it could always be improved somehow.0 -
Whatever works if form is good and execution is correct.
There are certain variables that make a difference like width of stance, but box squats will include more hamstring involvement compared to back squats. The biggest issue I see with box squats it that many people do them wrong and this may be part of the reason why some deem them more injury inducing than back squats.How do you compare box squats with more traditional low bar back squats?
If you know how to do a box squat correctly, it's a good exercise to change up from back squats every now and then. Both are great exercises.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
I tore my left oblique (just a minor tear, but rested for 3 weeks to be safe) and am just starting up lifting again. I'm favoring that side a bit mostly because I'm worried about it, not because there's any pain, and I feel like box squats put less strain on my obliques. I'm not sure though it might just be a mental thing. I'm fairly confident in my form for both, though I'm sure it could always be improved somehow.
A.C.E. Certified Personal & Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
The one thing I usually notice (with the exception of the butt) is that many people don't pay enough attention to their "rears". Rear delts, hamstrings, calves and middle back usually get neglected because people don't actually "see" them as they do the rest of their body. So here's a couple of exercises you should at least do to hit them.
Rear delts- bent over laterals: you can do them standing or sitting but this is just the opposite of a flye. You pull you up and out with your rear delts to hit them.
Hamstrings- lying hamstring curls: you need a lying hamstring curl machine to perform them. Keep you hips glued to the bench and try not to raise them when you curl.
Calves- standing calf raises: whether you do them one or both at the same time, make sure to get full ROM by stretching down at the lowest point and get up to the highest on your toes.
Middle back- bent over barbell row: upper body about 40 degree angle or less and do rows with elbows in and pulling the bar to your torso
Hope these help. Don't neglect a body part just because you don't see it.0 -
Awesome thread. Thanks Ninerbuff0
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Medicine Ball Pushups
Regular pushups too easy now? Then try Medicine ball push ups! Start in push up position with standard medicine ball under one hand and the other on the floor. Do a push up and then "roll" the ball to the other hand and do another push up. Continue for 10-12 total reps.
If you're not strong enough yet to do them on your toes, then try doing them on your knees first and work yourself up to doing them on your toes.
Have fun!!
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Will you make an exercise plan for me?
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Unfortunately that's the first statement I made at the beginning of the thread. The object of the thread was to give ideas and guidance on exercise and not to create programs or I might be here all day.Will you make an exercise plan for me?
If you have a specific question, then PM me and I'll do my best to answer it.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
been awhile0
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Great info here! Thanks for posting!!0
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At my old gym, the trainer gave me an exercise plan that included shoulder presses. I'm starting that plan again, but my home gym (Weider 8630) doesn't have a shoulder press station. It does have a center pulley above the leg extension seat. I've been trying to recreate the shoulder press using that pulley and a lat bar. Do you think I should continue doing that or should I just suck it up and buy some dumbbells and do the presses with free weights?0
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Sorry so late on this. Suck it up and use dumbells for the shoulder press.At my old gym, the trainer gave me an exercise plan that included shoulder presses. I'm starting that plan again, but my home gym (Weider 8630) doesn't have a shoulder press station. It does have a center pulley above the leg extension seat. I've been trying to recreate the shoulder press using that pulley and a lat bar. Do you think I should continue doing that or should I just suck it up and buy some dumbbells and do the presses with free weights?
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
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I missed this the first time around so I'm glad you resurrected it
My question is on plank variations - is it better to do them on your forearms or on your hands (similar to pushup position)?0 -
Yay glad it's back!0
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I've got a question for you. I've been doing my spinning (and one dance class a week) and some running intervals for my cardio and doing some lifting but my inner thighs are growing! Not what I am going for! Is it from the spinning? I could feel that part of my leg burning during this mornings ride. (Yes, I've been awful with my eating and that is my focus for this month-stop nagging!) I actually cut back on the lifting because my butt was getting too big and my shoulders were bursting out of my shirts. Again, not the look I'm going for! So I'm trying to figure out what to do (other than eat less). Should I cut back on the spinning? Or is there an exercise I could add in to get my legs leaner vs bulkier? I like my jeans and want my legs to fit in them.0
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Depends on what you may also be trying to achieve. Planks on hands affect the tricep and shoulders more. Planks on elbows reduces this, but because of being more horizontal to the ground, the core is affected a bit more.I missed this the first time around so I'm glad you resurrected it
My question is on plank variations - is it better to do them on your forearms or on your hands (similar to pushup position)?
Some people have wrist issues, so elbows on the floor would reduce this for them. Pick either one or alternate them if you like. They both target core.0 -
Since you've been doing this awhile now, the effect of glycogen and water storage for increase "size" can't really be used for justification. If you're getting bigger, it's because of your calorie intake. "Leaning down" is always more about diet than exercise.I've got a question for you. I've been doing my spinning (and one dance class a week) and some running intervals for my cardio and doing some lifting but my inner thighs are growing! Not what I am going for! Is it from the spinning? I could feel that part of my leg burning during this mornings ride. (Yes, I've been awful with my eating and that is my focus for this month-stop nagging!) I actually cut back on the lifting because my butt was getting too big and my shoulders were bursting out of my shirts. Again, not the look I'm going for! So I'm trying to figure out what to do (other than eat less). Should I cut back on the spinning? Or is there an exercise I could add in to get my legs leaner vs bulkier? I like my jeans and want my legs to fit in them.0
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