The no "BS" exercise instruction thread!
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I read every post up to page ten but don't have time to finish the rest right now. So sorry if you've already answered my questions earlier!
Crunches: I don't like these because it makes my neck hurt. Even when I do it like you said, keeping my chin off my chest and not pulling on my neck. The only way I can keep my neck from straining is if I put my hands behind my head and actively support it. I think the weight of my giant brain (haha) is too much for my neck to comfortably support through the movement. What would you suggest for me?
Running: I am doing the C25K and am in week four. My calves hurt more than anything else from runs. Does that indicate an improper running form, or is that normal and okay?
Thanks
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Oh, one more!
Shoulders: I have clunky shoulders. Sometimes when I rotate them around they make some clunking noises, or the range of motion isn't as smooth as it seems like it should be. I'm only 25 and they've been like this forever as far as I know. When I do lateral side raises sometimes I'll get a sharp twinge near the top of the movement. I want well developed muscular shoulders but I don't want to injure myself. When an exercise program calls for a movement that sometimes hurts (it's not always every rep, sometime's it's intermittent) should I limit the range of motion so it's comfortable or substitute for an entirely different movement? Do you have any other suggestions for me?
In case it matters, I have no history of doing sports or any other strenuous physical activity, and although I don't mind lifting heavy weights I don't like going by myself if my husband is at work so most days I do something like the 30 Day Shred.0 -
Then different forms of planks would be your next option.I read every post up to page ten but don't have time to finish the rest right now. So sorry if you've already answered my questions earlier!
Crunches: I don't like these because it makes my neck hurt. Even when I do it like you said, keeping my chin off my chest and not pulling on my neck. The only way I can keep my neck from straining is if I put my hands behind my head and actively support it. I think the weight of my giant brain (haha) is too much for my neck to comfortably support through the movement. What would you suggest for me?
Running: I am doing the C25K and am in week four. My calves hurt more than anything else from runs. Does that indicate an improper running form, or is that normal and okay?
Thanks0 -
Keep on working on the flexibility of the shoulder and yes reduce the range of motion so it's not uncomfortable.Oh, one more!
Shoulders: I have clunky shoulders. Sometimes when I rotate them around they make some clunking noises, or the range of motion isn't as smooth as it seems like it should be. I'm only 25 and they've been like this forever as far as I know. When I do lateral side raises sometimes I'll get a sharp twinge near the top of the movement. I want well developed muscular shoulders but I don't want to injure myself. When an exercise program calls for a movement that sometimes hurts (it's not always every rep, sometime's it's intermittent) should I limit the range of motion so it's comfortable or substitute for an entirely different movement? Do you have any other suggestions for me?
In case it matters, I have no history of doing sports or any other strenuous physical activity, and although I don't mind lifting heavy weights I don't like going by myself if my husband is at work so most days I do something like the 30 Day Shred.0 -
bump....racking my brain for questions! must get through first cup of coffee:drinker: :drinker: :drinker:0
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Been awhile, bump0
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I've added weighted hip extensions to my lifting routine and I've seen the exercise performed a couple of ways. The first is with the feet flat on the floor and the other has the lifter moving to the balls of the feet at the top of the lift. Is one method superior to the other? I've noticed that I feel my hamstrings engage far more in the toe raised one. Does that mean I'm putting less emphasis on my glutes, the muscle I'm more interested in working?
Thanks.0 -
I was going to ask about the stapedius muscle, but I think if I just try harder it will take of itself. And, great thread in all seriousness.0
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No reason to lift heel off the floor to perform these. Rising on the ball off the foot engages the calf and may alter your form which causes you to bend your knee more which activates the hamstrings more.I've added weighted hip extensions to my lifting routine and I've seen the exercise performed a couple of ways. The first is with the feet flat on the floor and the other has the lifter moving to the balls of the feet at the top of the lift. Is one method superior to the other? I've noticed that I feel my hamstrings engage far more in the toe raised one. Does that mean I'm putting less emphasis on my glutes, the muscle I'm more interested in working?
Thanks.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
I made a thread about how hearing loss is going to increase in the future because of personal listening devices volumes being so loud. That means that the stapedius muscle seems to be getting a lot of extra work now than ever before. May not be a good thing though.I was going to ask about the stapedius muscle, but I think if I just try harder it will take of itself. And, great thread in all seriousness.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
No reason to lift heel off the floor to perform these. Rising on the ball off the foot engages the calf and may alter your form which causes you to bend your knee more which activates the hamstrings more.I've added weighted hip extensions to my lifting routine and I've seen the exercise performed a couple of ways. The first is with the feet flat on the floor and the other has the lifter moving to the balls of the feet at the top of the lift. Is one method superior to the other? I've noticed that I feel my hamstrings engage far more in the toe raised one. Does that mean I'm putting less emphasis on my glutes, the muscle I'm more interested in working?
Thanks.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition
Excellent, thank you.0 -
Thank you for this! I've been targeting my bat wings but will add this exercise to my routine.0
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Just remember that exercise will help "harden" the muscle, but doesn't reduce the bat wings.Thank you for this! I've been targeting my bat wings but will add this exercise to my routine.
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Any suggestions on a progression to get the shin more closer to vertical during a high bar back squat?
I can pm a video if you want to know what I mean. I'm thinking my knees are tracking too far forward, not like a sissy squat, but far enough forward where when I hit the deepest depth I can, I'm not sure I'm hitting what would be considered PL competition depth. Considering doing a PL comp or two this year, so it's a concern.0 -
I've never noticed this thread before
Can you recommend good exercises to target obliques? Getting irritated with the ribs poking through while there's still plenty padding at the front.
Oh, and I do wendlers so a good night to add them on - I'm thinking upper, so bench or OHP night?
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Sometimes box squats will help. Since you have to sit back a bit to hit low, your knees don't track as far forward. But a more vertical shin is due to resistance more on the hips and low back and hamstrings, so you may need to increase strength in them to improve.Any suggestions on a progression to get the shin more closer to vertical during a high bar back squat?
I can pm a video if you want to know what I mean. I'm thinking my knees are tracking too far forward, not like a sissy squat, but far enough forward where when I hit the deepest depth I can, I'm not sure I'm hitting what would be considered PL competition depth. Considering doing a PL comp or two this year, so it's a concern.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Low cable woodchopsI've never noticed this thread before
Can you recommend good exercises to target obliques? Getting irritated with the ribs poking through while there's still plenty padding at the front.
Oh, and I do wendlers so a good night to add them on - I'm thinking upper, so bench or OHP night?
Thanks.
Incline Russian twists with resistance (usually a plate or weighted ball)
Hanging side twists
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Cheers. Googling now 0
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Ball planks will rollout:
Tired of just holding planks for seconds on in? Try these.
With your forearms and elbows on a stability ball, hold a plank position. Now while holding the position, slightly roll the ball forward (while keeping the forearms on the ball) as far as you can hold position, then roll back to starting position. That's one rep. Continue to do with as many reps a you desire. Much more challenging than just holding plank position.
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Is a smith machine good for bench pressing by yourself0
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jjsilcox96 wrote: »Is a smith machine good for bench pressing by yourself
use the power cage and set the safety rails at the right height.0 -
Depends. Some machines rails only go up and down and others are slightly tilted at an angle.jjsilcox96 wrote: »Is a smith machine good for bench pressing by yourself
The issue still lies with balance though. One could still push up harder with one arm than the other and the bar would still rise up.
I would still encourage barbell or dumbell pressing. At least with dumbells, if you have to dump them, it's just letting go down by your sides.
As JoRocka mentioned, a power rack/cage using the safety rails is another option.
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Thanks alot ill start doing it with cage
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Tired of planks? Try this for a challenging core exercise.
Take a body bar (great to use because it has padding on the bar). Prop it between corner or where the floor and wall meet. Try this first on your knees. Now while keeping your back straight and your arms semi bent, hold onto the bar then while keeping your back and core tight, walk your hands down the bar towards the floor. Don't go too low because you might lose your balance and topple the bar over. As you get better, you can transition from your knees to your toes.
It's similar to this video, but with the bar propped up against the corner for stability. As you get better, try the harder version.
https://www.youtube.com/watch?v=JOTz79KlpYY
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bump been awhile0
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Personally I think it's dangerous trying to explain a movement without some sort of visual demonstration. Guarenteed someone read this and is still doing them wrong. Everything is a lot easier said than done.0
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One could thoroughly dissect a youtube video of a squat, deadlift, etc. frame by frame and still execute it wrong. Of course having a trained professional guiding someone through a movement would be the best scenario, but if someone doesn't have access to that, each exercise mentioned with it's standardized name for it can be accessed by videos on bodybuilding.com and other video sources on exercise execution.Personally I think it's dangerous trying to explain a movement without some sort of visual demonstration. Guarenteed someone read this and is still doing them wrong. Everything is a lot easier said than done.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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