It is said that human beings are creatures of habit, always following a predictable flow in life. Whether watching the same TV show every week, eating in the same restaurant or putting the left half before the right, we generally do not like to get out of the usual routine.
When it comes to our exercise routine, it's basically the same thing: we do those things that we know are good or easy, usually doing the same mundane exercises in the same order. No wonder then that despite the sweat and tears, not to mention the expensive membership of the gyms, people are frustrated by the lack of progress. Whether you're trying to lose a few pounds or get stronger, hitting a plateau is frustrating. But adding a couple of new exercises to your exercise can ignite a spark, both physically and mentally, in your efforts.
Adding a couple of new exercises to your routine can ignite a spark, both physically and mentally, in your efforts.
Squats with Pulse (Goblet Squats With Pulse)
The squat, although a basic human movement, has become a lost art in the 21st century. With fewer and fewer people leading active lifestyles, the quality of this basic movement has been affected. Among the many people who train, what is presumed to be a squat ends up looking like a curved back, not at all similar to the correct posture, which is a disaster about to happen.
Although many of the people who train blame squatting when their [insert body part here] hurts, Dan John, a strength coach and author of the book "Never Let Go," points out that "squatting is not the ones that hurt you, it's what you're doing that hurts you. "
The goblet squats (Goblet Squats), coincidentally popularized by John, are an infallible way to learn to do squats with a perfect technique. And by adding a small modification in the form of a pulse, you can turn this simple exercise into a full-body calorie burner.
Start with your feet a little wider than the distance between your shoulders, with your fingers pointing slightly outward, holding a Russian kettlebell close to your chest. Perform the squat by pushing your hips back, making sure to push your knees outward, to the right and to the left, not forward, so that they are aligned with your third finger. Keep your chest "up" and arch the lumbar spine.
Once you reach the lowest point of the squat, press the kettlebell until your arms are fully extended in front of you and hold that position for a second or two. That thing that you feel "works" is your center, which prevents you from falling forward.You will feel it tomorrow.
Then, bring your arms back so that the Russian kettlebell touches your chest, then stand up pushing from the heels, ending the movement pressing your glutes together. Perform between six and eight repetitions of the exercise.
Table position with weight (Prone Plank Dumbbell Glide)
The case against the abdominals
Pay attention to the nightly television and you will find an infomercial selling a gadget that promises a muscular and toned middle section in question of minutes. Of course, these gadgets are designed to promote some form of lower or upper abdominal, which is the last thing you should do. Here I explain why:
• Kill the posture. The abdominals promote the flexion of the spine. This effectively brings the sternum closer to your pelvis, which does not help your posture.
• Reinforce the weakness of a sedentary lifestyle: as a society, we sit down. A lot. And when you're sitting, your spine is usually in the same position of flexion that the abdominal creates. Why, then, would you want to do more of the same in the gym, especially when it has been indicated that repeated flexing is a potential cause of herniated disc?
• Promote poor motor patterns. "If you look at the anatomy of the abdominals, you will see that they represent something more like a cross-linked network, designed to prevent the stress of rotation," said Mike Robertson, co-owner of the training center. I-FAST in Indianapolis. "That is, our abs are designed to promote stability and prevent unwanted movements.At the end of the day, the abs do more damage than good and often promote bad motor patterns that put your spine in a vulnerable position., if not dangerous. "