![]() My weight dropped, my shape changed, my health improved, my strength increased, balance improved, posture improved - the list of benefits goes on and on. Once I ditched that mentality and began lifting, I fell in love with the way it made me feel so much stronger and more capable. ![]() Like many people, I used to avoid strength training because I didn’t want to “get bulky”. Repeat 10 times before going to the other side.The misinformation is unfortunate because lifting has tremendous benefits when it comes to health, weight loss, and shaping the body. Place your right foot on the surface and use your glutes, quads and core to step up. Stand with your body facing sideways toward the object. Lateral step up: Find a steady surface that is strong enough to hold your weight and is at least as high as your knees.As you descend, be sure to support the weight so that it stays above your chest line to protect your lower back from strain. To squat, sit the hips down over the heels, bringing your body down to 90 degrees or more. Set your feet in a squat stance so that the heels are at hip width or slightly wider. Kettlebell squat: Grab a kettlebell by the handles and bring it up in front of your chest and keep your elbows tight to your body.Stand with your feet together, then step out as wide as you can to the left while bending the left knee to 90 degrees. Side lunge: This is a great lower body exercise that strengthens your quads, glutes and hamstrings while also targeting both the inner and outer thighs.This will strengthen your gluteus medius and minimus while activating the major part of your glutes as well, according to Green. Bend your knees and start walking sideways to the left for 10 steps and repeat in the other direction. Side steps with bands: Grab an exercise band and strap it on the upper part of your ankles.Use your glutes and quads to jump as high as you can, landing softly back into your squatted position. Wide stance jump squat: Stand with your feet a bit wider than shoulder width apart. ![]()
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