Doing these 3 simple moves 3 times a week can help you lose your weak. Start easy and build your way up to a better, stronger you!
1. Push-ups - all hale to the mighty push-up! Love, love, love them! They not only help build upper body strength and endurance, but build the core too. There are many variations on the pushup that can hit different parts of the upper body. Get going on these, even if you start with the modified push-up, and make sure to add variety. My favorite... the narrow grip push-up.
2. Planks - plank it out! Like the push-up, there are many variations of the plank that can be used to work specific parts of the core. I like the plank because it works the full core (shoulders through hips) and then some. Building a strong core is key to functional movement and sport specific movements.
3. Squats - get low! Proper form is necessary when performing squats, once you've mastered your form then get your hips back and low! You will be working your quads, glutes, hips, and hamstrings... lots of leg work in one single motion. Many variations on the squat too.
Showing posts with label body weight exercise. Show all posts
Showing posts with label body weight exercise. Show all posts
Tuesday, May 8, 2012
Saturday, January 28, 2012
Get down with TRX
I am a huge fan of body weight exercise, exercises that are done using just the body as the exerciser's weight is leveraged for resistance. Pushups, dips, situps, planks... all are some basic body weight exercises. I usually incorporate this type of training with my gym peeps and clients, all of which have made great fitness progress with them. TRX is another avenue of gaining fitness using your own body weight.
What is TRX? TRX is suspension training, made of straps with grips that attach to a fence, pole, or anchor. It is a portable training tool that leverage's gravity and the user's body weight. www.trxtraining.com
Advantages of using the TRX:
*Promotes joint and muscular stability
*Development of the core muscles - you have to engage the core
*Allows the user to exercise in 3D - which represents our everyday movements
*Build strength and power without bulking up - women don't get bulk, men get chiseled!
*Great training tool for most fitness levels
*Portable
Disadvantages of the TRX:
*Cost - it is about $200
*Initially the exercises can be awkward for new users
*Individuals with weaker body muscles below the normal range may not have the core stability or joint integrity that will allow them to use this system effectively.
My opinon of TRX:
It ROCKS! As a runner and athlete in other sports, I need to make sure I have good overall body strength to help keep me injury free and performing at the level I want. Runner's especially need to keep their core, hips, glutes, and quads strong to protect the knees, keeping a strong base of support. I can get super low in squats and lunges that allow me to place more load on the glutes, hips, and quads without compromising form. Man my butt gets sore! Many upper body exercises are available without lifting weights and bulking up. In fact I think I have gotten stronger in my upper body because my body weight is more challenging than the 10lb dumbbell I was picking up! The TRX is not the "be all" to training or the only piece of equipment that can get the results I or anyone else want. It is another option of training to choose that allows me variety and movement patterns that help me to reach my goals. If you are looking for something new in your routine or new ways to challenge your fitness, then get down with TRX. It will help you lose your weak!
References:
American Council on Exercise TRX Suspension Trainer professional
Fitness Anywhere: Learn about TRX
http://www.personaltrainersnyc.net/benefits-of-trx-training
What is TRX? TRX is suspension training, made of straps with grips that attach to a fence, pole, or anchor. It is a portable training tool that leverage's gravity and the user's body weight. www.trxtraining.com
Advantages of using the TRX:
*Promotes joint and muscular stability
*Development of the core muscles - you have to engage the core
*Allows the user to exercise in 3D - which represents our everyday movements
*Build strength and power without bulking up - women don't get bulk, men get chiseled!
*Great training tool for most fitness levels
*Portable
Disadvantages of the TRX:
*Cost - it is about $200
*Initially the exercises can be awkward for new users
*Individuals with weaker body muscles below the normal range may not have the core stability or joint integrity that will allow them to use this system effectively.
My opinon of TRX:
It ROCKS! As a runner and athlete in other sports, I need to make sure I have good overall body strength to help keep me injury free and performing at the level I want. Runner's especially need to keep their core, hips, glutes, and quads strong to protect the knees, keeping a strong base of support. I can get super low in squats and lunges that allow me to place more load on the glutes, hips, and quads without compromising form. Man my butt gets sore! Many upper body exercises are available without lifting weights and bulking up. In fact I think I have gotten stronger in my upper body because my body weight is more challenging than the 10lb dumbbell I was picking up! The TRX is not the "be all" to training or the only piece of equipment that can get the results I or anyone else want. It is another option of training to choose that allows me variety and movement patterns that help me to reach my goals. If you are looking for something new in your routine or new ways to challenge your fitness, then get down with TRX. It will help you lose your weak!
References:
American Council on Exercise TRX Suspension Trainer professional
Fitness Anywhere: Learn about TRX
http://www.personaltrainersnyc.net/benefits-of-trx-training
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