Bum Exercises: 8 of the best
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Pelvic Tilts: Part 2
We talked about pelvic tilts and the different ways your hip can sit in part 1. It has been a very long time coming but here is Part 2 and it is going to show you how you can go about fixing those tilts and get back into realignment. However, keep in mind that just because generally when your hamstrings are loose and your hip flexors tight, you will have an anterior tilt, each person is different. The primary reason for the tilt may be coming from the hip flexors. I will tell you what to remedy for each condition, but just keep in mind everyone is an individual. In saying that, if you do have a severe tilt either way, then it is likely all the exercises will help get rid of it. Most people stand in an anterior tilt, but sit in a posterior tilt. More about that later too!
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No Equipment? No Excuses: 20 Exercises You Can Do At Home
- No gym,
- No weights,
- No equipment.
Can a decent workout be done? Yes
Is it ideal? No
There is always a time when you can’t get to the gym, or don’t have the hour or two to get there do the workout and get home. If you haven’t set your own home gym up, there is still a lot you can do. You won’t get you the gains that you will get from going to the gym, lifting weights and completing your full program, but they certainly aren’t easy, and will at least help you maintain your work, and take no time at all…which means no excuses.
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Glute Activation 101
Something different today, a video post. No time to write and this was faster. Excuse my extreme Aussie accent that I didn’t realise I had until I heard myself. Quality isn’t there sometimes but I think you get the drift. Enjoy. Feedback would be nice…more or less video posts?
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Eccentric: Hammer Your Hamstrings
Hamstrings can become the forgotten muscle. They aren’t the sexiest muscle and in a lot of programs they don’t get enough devotion. So, how do we get more bang for our buck and hit those annoying hamstrings harder? With eccentric exercises of course.
What Is Eccentric Exercise?
There are two types of muscle contractions.
- Concentric contraction occurs when the muscle is shortening.
- Eccentric contraction occurs when the muscle is lengthening.
The best way to picture this is doing a bicep curl. When you bring the weight up, you are performing a concentric contraction, when you lower the weight; your biceps are working eccentrically to lower the weight with control.
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Push-Ups: Don’t Miss Out
The push up is one of the oldest exercises in the book, and for good reason. It works. People have used it throughout time to build strength, get a better physique and prove their manliness! The thing is, this exercise is simply one of the best you can do for your shoulder health. You are too advanced for push-ups? Take a step back, read this post and rethink your stance on the old push-up.
Why Push Ups?
Push-ups are one of my favourite exercises, here why:
- Good compound exercise that targets the chest, shoulders and triceps.
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Wide Grip Bench: Do You Need It?
Shoulder problems are common in the weightlifting circle. A lot of shoulder complaints come after Bench Pressing. Most injuries from weightlifting come from incorrect lifting. If you are having shoulder issues, check your grip, it might be too wide.
What Is A Wide Grip?
Wide grip bench press is classed for research reasons as anything over 1.5 times your biacromial width. The biacromial width is basically the length between both tips of your shoulders (the acromioclavicular joint is the little point your feel at the top of your shoulder). Any wider than that is classified as a wide grip bench press. Mehdi over at Strong Lifts suggests grip width is usually 55-65cm between thumbs depending on your build. A good cue is that forearms should be about perpendicular to the floor from all angles.
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Injury Prevention: The Ultimate Checklist
Nobody wants injuries. Whether you are an athlete, a weight lifter, a runner or someone trying to get fit, injuries suck. The good news is you can do a lot to prevent them. See how many of these points you can check off. Are you being safe in the gym?
1. Warm Up
I’ve said it before and I will say it again, you need to warm up. I am going to start sounding like a broken record, mainly in the hope that if you read some of this stuff enough times, the importance may sink in. Even if you feel like you can jump straight into it, one day you won’t, and when that day comes, it will be painful. A good warm up will
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Healthy Knees: 10 Tips to Prevent Pain
Knee pain is one of the most common ailments people report when exercising. Everyone is putting their knee joint under stress regularly, especially those participating in exercise and lifting. The good news is, there are so many things you can, and should be doing to prevent it. Read on for some tips on how to keep your knees healthy and pain free (in no particular order).
1. Warm Up Correctly
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Mobility Vs Flexibility: Do You Understand Them?
Mobility and Flexibility are two terms you hear used frequently, and often at the same time. Both are very important, but they are two very different concepts. Mobility is the new term that gets thrown around a lot, but with very little understanding of what it actually is…
Flexibility and Mobility: What Is The Difference?
Flexibility is the ability to take a joint through a range of motion passively. For example, if someone takes you through a hamstring stretch whilst you are lying on your back, it is a test of your hamstring flexibility. They are passively assisting you in taking your joint through its range of motion.
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Tight Hips?
Long term pain from shortened hip muscles can mean permanent hip, knee and lowback damage. Target the muscles involved with specific Stretch Away Pain exercises to reduce and eliminate hip pain. Muscle pain is due to muscle shortening.
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