Exercise of the Day

Lateral Raise tutorial video

In our exercise segment, I’m gonna show you some exercises that you can do at home. Well’ start today with a video tutorial by Priscilla of Starbodies.

Lateral Raise tutorial video by Priscilla, showing the right position and the proper execution of the exercise.

watch the video below:

Zuzana’s Hot Cardio Workout

Our Exercise of  the Day is a Cardio Workout by Zuzana. See how she burn so much fat in your body using a different approach, that is Zuzana’s method.  You will not only like her , you will also love her workout.

Zuzana’s Tight Summer Booty Workout

Summer workout tips by Zuzana, she will be showing us how to workout our Glute muscles  to have a firm butt and a six pack abs exercise, a great body part to develop  and will increase your confidence specially in the beach.

Barbell High Back Squat

Our Exercise of the Day is Barbell High Back Squat.

Step 1

Starting Position: Step under the bar in a split-stance position (one foot on either side of the barbell). Grasp the bar with a pronated grip (palms facing forward), positioning your hands slightly wider than shoulder width, and elbows fully flexed (bent). Position the bar behind your head either: High along the top of the trapezius (top of your shoulders) at the base of your neck while avoiding any shrugging of your shoulders upwards. Low across the posterior deltoids (back of the shoulders), requiring a slightly wider grip .

Step 2

Before loading your spine by un-racking the bar, stiffen your core and abdominal muscles (“bracing”) to stabilize your spine.

Step 3

Hold your chest up and out, tilt your head slightly up and dip slightly to unrack the bar, extending your hips and knees to lift the bar.

Step 4

Take a step backwards and position your feet shoulder-width apart, side-by-side, with your toes pointed forward or slightly outward. Shift your weight over your heels.

Step 5

Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). Brace your core to keep your trunk stable and spine straight.

Step 6

Continue to lower yourself until your thighs are near, or parallel with the floor, or until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, to maintain control of your feet and knees think about pushing the floor away from you while keeping your knees aligned over the second toe of each foot as you return to standing position.

Step 7

Lowered Position: From the front, the knees should continue to remain aligned over the second toe, the bar should remain parallel with the floor, and body weight should be evenly distributed over both feet. From the side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back should appear flat or showing the beginning of some rounding.

Step 8

Upward Phase: While maintaining a straight trunk with a head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position.

Step 9

At the end of the set, step forward into a split-stance position, dip down and re-rack the bar.

Helpful Tips

Technique is very important in this lift. The tendency is to hold the tibia (shinbone) too vertical which forces you to lean your torso too far forward. Using a mirror for feedback, shift your tibia (shinbone) forward while keeping your heels on the floor, then bring your torso upright back (moving it more upright), but do so from the hips and not through the low back. Squeeze your abdominals to help prevent the excess arching in the back with this correction. If using a squat rack, the safety rungs on the rack should be positioned at mid-thigh level.

Source: acefitness.org

V Sit Partner Rotations with Medicine Ball.

Our  Exercise of the Day is V Sit Partner Rotations with Medicine Ball.

Step 1

Starting Position: With a workout partner sit back-to-back on the floor so that your shoulder blades are touching, your knees are bent, the center of your knee caps line up with your hip joints and the second toes on your feet and your feet are firmly pressed into the floor to create stability through the legs and hips.  One partner firmly holds a medicine ball in both hands right in front of his or her chest; both partners should maintain tall, straight spines and engage (brace) the abdominals throughtout the range-of-motion of the exercise.

Step 2

The training partner with the medicine ball rotates to his or her left while the partner without the medicine ball rotates to his or her right, the partner with the medicine ball hands it to the other partner ensuring that he or she has a firm grip before releasing.

Step 3

The person with the medicine ball takes it with a firm grip and rotates to his or her left while the person who just released the ball rotates to his or her left in order to grab the ball on the other side.

Step 4

The partner with the ball rotates to his or her left while the partner without the ball rotates to his or her right to grab the ball and continue the rotational movement of passing the medicine ball in a circular motion. 

Step 5 

Exercise Variation: Rotate to both directions to ensure balanced training of the core muscles.

Helpful Tips

Keep your feet pressed into the ground to ensure hip stability during the exercise and continue to engage the abdominals to ensure a tall, straight spine and allow freedom of rotational movement. 

Source: acefitness.org

Lunge with Elbow Instep

Our Exercise of the day Lunge with Elbow Instep.

Step 1

Starting Position: Stand with your feet hip width apart. Depress and retract your scapulae (pull your shoulders down and back) without arching your low back, and “brace” (engage your abdominal/core muscles) to stiffen your spine.

Step 2

Step forward by slowly lifting the right foot off the floor, stabilize your body on the left (stance / supporting) leg and avoid any sideways tilting or swaying in your upper body by maintaining the abdominal bracing.  Keep the left (stance/supporting) foot pressed firmly into the ground, hold this position momentarily before stepping forward with the right foot. The right (swing) leg should initiate contact with a heel strike first, slowly transferring your body weight into the right (leading/forward) foot placed firmly on the floor. As you lower yourself into the right leg, maintain a straight spine by leaning forward from the hips and lower your right elbow on the inside of your right knee. 

Step 3

As you lower yourself into the lunge, focus more on dropping your hips towards the floor rather than driving your hips forward. This will help control the amount of forward movement of your shinbone (forward tibial translation) over your foot. Place both hands on the floor with the right slightly forward of the left and continue lowering your body to a comfortable position or until your front thigh becomes parallel with the floor and your tibia (shinbone) is in a slight forward lean.  While in the lowered position with both hands on the floor, push back through the left foot to extend the left hip and maintain the abdominal bracing to keep the pelvis stable and increase the stretch to the left hip flexor.

 
Step 4

From the lowered position, keep your abdominals braced and push your hands into the floor to begin to raise yourself back to a standing position.  Press the right (forward) foot into the ground and drive the right knee backwards to create knee and hip extension and pull yourself forward into a standing position.  Keep your chest lifted and abdominals braced to maintain a straight spine and level pelvis while beginning to swing the left leg forward to initiate the next repetition and stretch in to the right hip.  

Step 5

Continue the exercise for a specific number of repetitions or over a certain distance of travel.

 
Step 6

Exercise Variation: to add a stretch for the hamstrings before stepping in to the next lunge, push off of the floor with your hands, lean back and push the right foot in to the ground to straighten the right leg while shifting your weight into your left hip and stretch the right hamstrings.  Alternate with both legs.

Helpful Tips 

Focus on maintaining the abdominal bracing through the entire range-of-motion of the movement to keep the spine stable and pelvis level.

Source: acefitness.org