No matter how much you like the gym, there will always be days when the prospect of lifting weights seems so... well, boring. After all, you can mix your routine scheme and repetitions as much as you want, but the dumbbell banking we're doing now is the same dumbbell exercise you did last week.
Maybe it's time for a change of scenery. Try to leave the gym and train your strength on the road or outside using a portable fitness solution. You can find it among the top marketers on the Perform Better website, according to Erin McGirr, a sales representative for the company.
And the best part is that these teams can help modify not only where you exercise but also how you exercise, challenging your core, demanding supportive muscles and improving your performance more than traditional training ever did..
I really use the TRX more than my dumbbells for resistance training.
Stew Smith, naval instructor of Navy SEAL and author of "The Complete Guide to Navy Seal Fitness"
Two straps, hundreds of exercises
There is no better fitness equipment for your body. With push-ups, lunges, squats, inverted shoulder pressure and many other bodyweight exercises, you can build a top-level physique for free. Add a simple pull-up bar and there will only be one movement pattern you can not do: horizontal pull.
Enter the TRX suspension trainer. Used by military personnel in the field, this black and yellow contraption with two handles allows users to perform the last exercise for the back with body weight: the inverted row.
"Your hands and shoulders can rotate freely," says Mike Boyle, owner of Mike Boyle Strength & Conditioning in Boston.
With the TRX, Boyle says, the rotation of the hands can strengthen and protect the rotator cuff, a group often neglected of the muscles that are often injured. You can not get that benefit with a fixed bar.
However, the device is for much more than rows. Boyle uses them for sled strips and said he loves push-up straps with his feet elevated on the handles. Instability "really causes the central body to be activated or turned on," he said.
"I really replaced 400 pounds of weights and now I use [the TRX] more than my weights for resistance training," said Stew Smith, a former Navy SEAL and author of "The Complete Guide to Navy Seal Fitness." (The Complete Navy Seal Fitness Guide) ".
Smith's favorite exercise is the atomic grid, a kind of griddle and simultaneous knife maneuvering.But also use the tool to preheat.
"I warm up with TRX, which consists of mixing squats, bicep curls, rows, high rows and reverse flights, so I turn around and do chest pressures, triceps extension and stretching."
The following are some exercises you can try with the TRX:
Rows: Take the trainer's handles and suspend yourself below him so your body forms a straight line from head to heels. Keep your body rigid, line your body by bending your elbows. Pause at the top, start over and repeat.
Individual leg squats: Stand in front of teams with arms extended and slightly flexed, and shoulder height. Extend one leg forward and lean back slightly. Push your hips back to perform a squat using the machine on one leg to maintain balance. Press again to start, and repeat.
Plank: Place your feet on the foot supports of the apparatus and extend your body so that it forms a straight line from the head to the heels, with the arms directly below the shoulders. Support your core as if you were about to be hit. Hold this position for 30 seconds.
Lizards with raised feet: Assume the same position as on the board. In this position, flex the elbows to lower the chest to the floor, keeping a rigid body line from head to heels. Press again to start, and repeat.
Intervals with arms
If your knee hurts, burning cardio fat at training intervals is not viable. Without your legs, you can not run, bike or use a cardio machine. And if you do not know how to swim, you are completely out of luck.
But no more. With thick ropes known as fighting ropes, you can gain strength, burn fat and perform intervals using your arms, shoulders and the central body, even with a bad leg.
"Lately, we've had a couple of children beaten with hamstring injuries," said Robert dos Remedios, head of strengthening and physical trainer at the College of the Canyons in Santa Clarita, California, and author of "Men's Health Power Training. "" When we are going to prepare them as a team, they can pull out their ropes, do their metabolic work and keep up with their physical preparation. "
The Battling Ropes System uses long, twisted ropes wound around a fixed point. To work with them, hold a rope in each arm and create waves by the rope from the hands to the anchor point. You can make a two-handed rope stroke; make them move from one side to another or perform any number of other movements.
John Brookfield, inventor of the system, suggests starting with the alternate waves, raising your arms alternately up and down, as if it were a drum.
"Few people have equal coordination, power and speed on both sides," he said. "[Alternate] actually corrects that over time."
If you're going to try the ropes, go to the real thing. Brookfield calls to train with them at "training speed" and suggests trying to maintain a high speed. The faster you go, the more waves you create.
"My goal is for a person to sustain the effort for longer and longer periods of time," he said.
Brookfield suggests working for 10 minutes, resting the necessary between episodes of intense high-speed work. Over time, we work towards obtaining more waves (and less rest) during the 10-minute session.
Dos Remedios uses the strings for shorter training intervals. He suggests starting by getting a special rope movement pattern down. For example, he performs 15 to 20 repetitions of hand blows or alternate waves, just to get an idea of your speed and the pattern you need to complete. Next, work your form at full intervals.
"We use 30-second intervals," said two Remedios. Alternate 30 seconds of work with 30 seconds of rest in 10 rounds to create a full interval session.
As you progress, instead of reducing your rest, two Remedies suggests increasing the intensity within each work section. A "negative rest", where your rest period is shorter, may not give you the recovery needed to achieve optimal power.
The fitness tool sold at Home Depot
The free equipment you already have
If you're stuck in a hotel without a gym, if it's snowing or if you just do not feel like leaving your house, you can create a world-class training with the tools you already have in your home: a towel.
"For years, and to date, [towels are] an important source of exercise for competitive bodybuilders who are preparing to go on stage," said Jared Meacham.
Suggest an exercise called The Swimmer: Lie face down on the towel with your arms extended above, palms on the floor. Imitate a pulley to the chest, with the hands pulling your body on the floor, with the towel under you to help your body to slide.
Another movement that indicates is a curl of legs lying down. Do this exercise in a similar way as you would with a Swiss ball, but place your heels on the towel, on the floor of your place.
A towel can also be used to convert push-ups into a flight on the floor, with one arm sliding off the towel to the side while your body lowers toward the floor. Bring your arms back together as you press up.
Also, a towel can make your pull-ups and chinups four times harder, says Stew Smith.
"The pullup with a towel destroys the forearms and hands, and enlarges the biceps," he said.
Place a towel on the bar and grab it with one hand. Place the other hand on the bar as you would normally. In this position, perform a pull-up or chinup. You can also make a variation of this with a towel in each hand.
"This usually limits my chinups to 25 percent of what can normally be done," Smith said.