Special Sub-Topic: You Don't Need a Gym
|What should you not do when squatting, according to the U.S. National Academy of Sports Medicine?|
Make sure your knees extend in front of your toes. Regular squats too hard? A great way to begin learning how to squat correctly is to place a stability ball behind your back. Regular squats to easy? Try a single leg squat.
|In this exercise you are going to bend both legs at 90 degree angles. You can do this by stepping forwards or backwards. If you want to get really fancy, you can also do this exercise to the side or turning. What exercise are we doing?|
Lunges. If you have a history of back or knee pain than you may want to avoid lunges. They are a common exercise that you will see in many fitness classes. Step-ups can be a good low impact alternative.
|Why might you want to reconsider doing calf raises or how frequently you do calf raises?|
All of these (Most peoples calves are over developed compared to their glutes and quads., Having over-developed calves can limit your sports performance., It can lead to shoulder problems.). So here is the deal with your calves. Most people have overdeveloped calves. They don't realize this though because when they do things like run and walk they feel it in their calves. However, this is due to the calves being too tight and the glutes and or other muscles not being strong enough. The calves which should be supporting the main muscle "take over" for it. This is inefficient for sports performance as the glutes and other muscles are larger muscles and using larger muscles will often lead to better sports performance. Additionally, tightness in the calves can lead to all kinds of problems through out the body because it can cause your overall alignment to be off which can lead to problems through out the body even into the shoulders and neck.
|I would now like to do a push-up that targets my chest. Where should by arms and elbows be?|
Arms wide, Elbows side. These are the types of push-ups you see most commonly. Push-ups too hard? Try knee push-ups, wall push-ups, or doing push-ups with a ball against the wall. Push-ups too easy? Try placing a medicine ball under one arm, holding a push-up or one arm push-ups.
|Now I want to do a push-up that targets my triceps. Where should I now place my arms and elbows? |
Arms narrow, Elbows back. For another good challenge try a triceps hoover. To do a triceps hoover, lower into a triceps push-up and hold it.
|Which muscle is the primary one targeted in a pull-up?|
Latissimus Dorsi. The teres major and teres minor assist along with many other muscles. Many gyms have assisted pull-up machines that are designed to hold some of your weight to make pull-ups more "do-able".
|What type of equipment should you use for a triceps dip?|
You can use all of these (A stability ball, A bench, An aerobics step with risers). A stability ball will make triceps dips more challenging. A good place to start is with a bench. In fitness classes such as Body Pump aerobics steps with risers are used for tricep dips.
|Which exercise will target primarily the stabilizer muscles in the core?|
plank. In the plank you are in a position similar to that of a push-up, but your elbows are down on the ground. It is important to strengthen the stabilizer muscles prior to strengthening the movement system muscles. Sit-ups, V-ups, and stability ball crunches are all examples of movement system exercises.
|Placing your hands on your hips while doing a sit-up/crunch will prohibit you from using which muscle during your crunch?|
Latissimus Dorsi. Placing your hands on your hips is a good way to test if you are really using your abs when you do a sit-up. If you find doing sit-ups this way much harder than when you do regular sit-ups you are probably over-using your latissimus dorsi.
|Which exercise targets your obliques?|
Side Crunch. The obliques are the muscles on the sides of your core. Other exercises to target obliques include the side plank and leaning back while moving a medicine ball, plate, or weight from side to side.
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