Fitness-Coaching

24/07/2015

Jacknife Sit-Up Guide

Lie down on your back with your feet pressed against the squat stand and extend your arms up in line with your body.

Roll your upper body up until your lower back no longer touches the glideboard and until your arms are parallel to your legs and lower yourself down after a short pause.

Try to keep your back, legs and arms straight throughout.

20/07/2015

Dumbbell Step-Up Form

Step 1: Advanced athletes can choose between dumbbells, barbell (back squat position) or weighted vest.
Step 2: Those without access to weights can hold 2 water jugs or wear a back pack on their back. If you don't have weights, perform bodyweight step ups for 15 reps per set and aim to explode upwards as fast as possible on each rep.
Step 3: Use a bench, box or stable chair at (or just below) knee height.
Step 4: Explode upward as fast as you can on each repetition. Lower slowly and repeat with the same leg for 8 repetitions before switching legs.
Step 5: Make sure that you keep your heel on the bench and your knee doesn't go over your toe. Keep your chest up throughout the exercise.

16/07/2015

Workout Routines

15/07/2015

Close-Grip Lat Pulldown
Sit down at a pull-down machine equipped with a wide bar attached to the top pulley. Adjust the knee pad to fit your height.
Grasp the bar with your palms facing forward. For a wide grip, place your hands wider than your shoulder width. If you want a medium grip, place your hands shoulder width apart. A close grip means your hands will be closer than shoulder width apart.
Extend both arms in front of you while grasping the bar. Move your torso back approximately 30 degrees. Your lower back should be curve, and your chest should be stuck out. This is the starting position.
As you exhale, lower the bar until it reaches your upper chest. Draw your shoulders and upper chest down and back to do so. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.
After holding the contracted position for a second (and while squeezing your shoulder blades together), lift the bar up into the starting position. Your arms will be fully extended and your lats will be fully stretched. Inhale as you do so.
Repeat these steps for the desired number of reps.

14/07/2015

AB Pyramid

13/07/2015

Thigh Gap-Workout

10/07/2015

Full Body Workout

09/07/2015

Total Abs

08/07/2015

Leg Workout For Women

07/07/2015

The term cardiovascular relates to the heart (cardio) and blood vessels (vascular), and is used in reference to how effectively the heart pumps blood, and how it then is pumped through the body. So when we refer to cardio fitness we are talking about working the heart and in turn pumping the blood….so it’s all the activities that work this system harder; like running, cycling, dancing, aerobics etc
The idea of improving your cardio fitness is to get your heart pumping at a higher level and to keep it there for an extended period of time, approx 45mins to an hour
Other ways to improve it more are to take your heart rate and blood pumping through a range of levels, like doing short fast spurts of speed interspersed by recovery running, these sessions are called tempo or interval training
Running- Running is all about cardio fitness, most runners have high levels of cardio fitness, but not always. If you have been running for years and run the same distance or pace every time you go out there, then you will find your cardio fitness could still be at a lower level. Most of us know when we are working at a high cardio level for ourselves, we should feel our heart pumping, we should be breathing heavy and we should be hot or sweaty
Cardio Fitness activities reduce the risk of cardio vascular diseases and high blood pressure: they also reduces the risk of osteoarthritis and osteoporosis.

03/07/2015

Fitness professionals worldwide recognize the Roman Chair & Back Hyperextension for its unsurpassed development of the abdominal, oblique, lower back, glute, and hamstrings. Thick, double-stitched DuraFirm™ pads and oversize 8" foam rollers provide comfort and support. Premium commercial components ensure dependability and reliability even in heavy use, high trac gyms and clubs. Stable and solid, the Body-Solid Glute Ham machine is an essential piece for any workout facility.

02/07/2015