World Fitness Blog : Leading Global Bloggers

June 30, 2021

Get to Know CrossFit Games Champion Jamie Simmonds

Jamie Simmonds, 2019, the Third Fittest Woman on Earth, is an international CrossFit Games champion and ambassador for plant-based nutrition company Nuzest.

Formerly a gymnast and rugby player, Jamie made her name in the CrossFit competition scene in 2016 when she became a podium finisher with team CrossFit Yas.

Read From Being a Mom to the Podium at the CrossFit Games at its original source Breaking Muscle:

https://breakingmuscle.com/fitness/from-being-a-mom-to-the-podium-at-the-crossfit-games

Source

June 29, 2021

The worst home workout mistakes you’re probably making

Filed under: Fitness — Tags: — admin @ 6:06 am

For better or worse, the closure of gyms and fitness centres as a result of the latest lockdowns has unsurprisingly lead to most Aussies giving home workouts a go.

RELATED: Workouts you can do at home during lockdown — no equipment necessary

For gym buffs whose workout schedule, until recently, consisted exclusively of group fitness classes, the realm of solo home exercising may be a little daunting — particularly where technique is concerned.

But for those of us just jumping on the iso-workout bandwagon, there are two moves we should be particularly wary of, according to National Group Fitness Manager at Goodlife Health Clubs Luke Marino: squats and planks.

In many ways these common exercises are perfect for an at-home workout — after all, both can be done without any equipment, and in a confined space. However, when not performed correctly, injury isn’t just a possibility, but very likely.

To show just how wrong things can go, Luke shared with 9Honey Coach the four pressure points to watch out for, where squats and planks are concerned. Watch him demonstrate in the footage above, and continue reading for his tips.

The squat

Most common mistakes: Knees tracking too far inwards towards each other, putting pressure on your knees and lower back. Also, knees extending over the front of your toes.

How to fix it: Keep your feet at a comfortable shoulder-distance apart, with your feet facing straight ahead, and focus on tracking your knees directly over your toes.

Make sure you bend your knees with your first movement so your rear moves backwards and down (as if sitting on a chair). Keep your back straight throughout the entire movement.

Your knees should generally only go to 90-degrees (for beginners), and once you get some strength and range of motion in the knee and hip joints, you may then squat a little lower, which will increase the strength of your legs and glutes.

The plank

Most common mistakes: Dipping your hips too low, causing pain in the lower back, and dropping down through your shoulders.

How to fix it: In a correct plank position, your shoulders, hips and knees should create a straight/neutral spine position, with your weight mainly sitting through your elbows, forearms and feet.

Try to brace your core tightly by drawing your belly button up towards your spine, and keep your back straight as if you have a glass of water balancing in the middle of your back.

Luke Marino is the National Group Fitness Manager at Goodlife Health Clubs. Visit Goodlife at Home for more online home workouts, recipes, fitness tips and expert Q&As.

How to stay motivated to exercise in winter

Source

June 28, 2021

Workouts you can do at home during lockdown — no equipment necessary

Filed under: Fitness — Tags: — admin @ 7:06 am

As the coronavirus pandemic continues, and Sydney is plunged into another lockdown, getting back to your pre-pandemic fitness levels has just taken another blow.

With gyms and fitness centres closed combined with extended periods of time at home, most likely on the couch, you may be wondering how to maintain your exercise regimen.

Fortunately, there are simple ways you can work on your fitness from the comfort of your home — and the best part? You don’t need equipment, or a lot of space to work up a sweat.

(Getty)

If you’re looking for core, cardio and high-intensity interval training-style workouts, with just five steps to follow, we’ve got a selection for you here — just remember to warm up before you get started.

Give your chest, arms and ab some love

Target your core and torso

Pick your own pace

Five-move lower body cardio routine

High-intensity cardio to get your heart pumping

A combination of strength and cardio

Give your core and lower body a workout

How to stay motivated to exercise in winter

Source

June 27, 2021

A Better Approach for the Novice Athlete Than “I saw it on Instagram”

Coach to flailing client: “What are you doing?”

Client: “I don’t know really. I just saw it on Instagram.”

(Collective sigh among coaches all around).

Read A Better Approach for the Novice Athlete Than “I saw it on Instagram” at its original source Breaking Muscle:

https://breakingmuscle.com/fitness/a-better-approach-for-the-novice-athlete-than-i-saw-it-on-instagram

Source

June 24, 2021

A Guide to Recovery and Training for Coaches and Parents

Filed under: Fitness,Training — Tags: , , , , — admin @ 10:43 am

The training session is over, but that doesn’t necessarily mean you got any better.

Whether you meant to train:

Read A Guide to Recovery and Training for Coaches and Parents at its original source Breaking Muscle:

https://breakingmuscle.com/fitness/a-guide-to-recovery-and-training-for-coaches-and-parents

Source

June 23, 2021

A Plague of Strength Is the Best Type of Plague

Filed under: Fitness — Tags: , , , — admin @ 5:04 am

In this episode, I’m delighted to be joined by Jamie Lewis to discuss the history of strength training.

Read A Plague of Strength Is the Best Type of Plague at its original source Breaking Muscle:

https://breakingmuscle.com/fitness/a-plague-of-strength-is-the-best-type-of-plague

Source

June 21, 2021

A 5 Step Progression to the Bar Muscle Up

Filed under: Fitness — Tags: , , , , — admin @ 11:00 am

As a coach, I have seen so many variations of bar muscle up progressions. Many I have seen are extremely dangerous and involve bands, boxes, and a lack of proper skill and strength foundations.

This article is going to explain the proper foundational movements to get your first bar muscle up – and how to get that first bar muscle up without injuring yourself in the process.

Bar Muscle Up Foundation Exercise #1: Strict Pull Ups

muscle up, bar muscle up, pull ups, progressions, core strength

The number one foundational movement for the bar muscle up is the strict pull up. If you don’t have a strict pull up, a bar muscle up will be difficult to accomplish.

Development of the latissimus dorsi, trapezius (upper and lower), supraspinatus, infraspinatus, teres minor, and subscapularis are important, not just for strength, but also for protection of the rotator cuff muscles and back.

You will work other muscles as well, but these are particularly important to the function to bar muscle up. Practice not using the suicide grip (thumb on same side as your fingers) and attempt to grip the bar with the thumbs under the bar.

To get a strict pull up you can do the following exercises:

  • Top Down Pull Up Negatives with a Box (remove box as you get stronger)
  • Ring Rows
  • Pendlay Rows
  • Gymnastic Rings In and Outs
  • Gymnastic Rings Archers
  • Gymnastic Rings Supermans
  • Isometric Hold at the Top of the Bar

All exercises can be done as either pull ups (supinated grip) or chin ups (pronated grip). To be well rounded, you should do both. But, please, don’t use any bands on any of these movements. These are just a few exercises that you can do to build strength and get a strict pull up.

After you have around five to ten unbroken strict pull ups, see if you can add a little bit of weight.

Use a weight belt and add five pounds to start. This will help you get stronger and develop height when you get to chest to bar pull ups.

Bar Muscle Up Foundation Exercise #2: Core Strength

Not only is the strict pull up important to the bar muscle up, but so is core strength. The most important core movements that help with the actual bar muscle up movement are:

  • Hollow Body Into a Hollow Rocker
  • Arches Into Archer Rocks
  • Hollow to Gymnastics Tuck
  • Parallette L-Sit (one leg at a time until you can do both)

Bar Muscle Up Foundation Exercise #2: The Kipping Pull Up

Next on your journey to the bar muscle up is learning how to kip correctly. Kipping is more of a skill than a strength movement. It requires good positional body awareness and some of the basic skills you’ve been practicing up to this point will start to pay off. For example, the hollow and arch are examples of basic skills that translate into the two phases of the kipping motion.

Performing the hollow and arch on the ground is an awesome place to start. These movements build a kinesthetic awareness of where the body is in space.

Many times people will use their knees to in order to kip, but this is not proper positioning, and it’s evident because the hollow, or “closed,” position does not look like this on the ground.

The same positioning from the ground needs to translate at the bar, which means the legs are together tight and straight.

Athletes should automatically feel latissimus dorsi activation in the hollow position. When the athlete switches to the arch, or “open,” position in the kip it looks like the superman position on the ground. The hips are open in both phases of the movement. The legs are straight throughout.

Once the athlete feels comfortable with these two positions, have them try the full movement on the bar.

This means at the hollow position the load is transferred above the bar, or in other words, they pull and propel themselves up and get their chin above the bar.

The athlete’s legs should remain straight during the kip. When the knees are bent it creates uncontrolled momentum. The kip should be a controlled movement without any crazy action.

Bar Muscle Up Foundation Exercise #4: Chest-to-Bar Pull Ups

A 5 Step Progression to the Bar Muscle Up - Fitness, muscle up, Gymnastics, bodyweight, bar muscle up

This is the next progression from the kipping pull up. I recommend having around five to ten strict pull ups, and around ten or more unbroken kipping pull ups.

The athlete should have the ability to do some weighted pull ups. This is my own personal recommendation and every gym is different in regards to progressive movements and when to move forward.

If the athlete is pulling right to the chest, this means the athlete does not have the pull-strength to get a bar muscle up.

Once the athlete can get the bar to the xiphoid process, that is when he or she is ready to move on into the next phase.

I recommend the athlete have the ability to hit the xiphoid process regularly while using a regular kip. This means the athlete should have a solid kip, but also have pull strength.

Bar Muscle Up Foundation Exercise #5: Box Bar Muscle Ups

The final progression for the bar muscle up is using a box. Similar to a jumping pull up, the athlete will mimic a kip on a box and jump into the correct position on a bar muscle up.

These are harder than they sound. The box should be low enough so the athletes must use strength to pull up and press out on the last bit on the bar muscle up.

This will help build motor memory for the athletes and give them an idea of where they need to pull in order to get into a safe position at the press out.

As athletes gets stronger, lower the box until they are starting in the hang position.

The Special Challenge of the Bar Muscle Up

The bar muscle up is actually harder than doing a strict muscle up on the rings. The bar is a non-moving object, which can make it especially difficult for the athlete to get into the position to press out.

Unlike the rings, which can move out of the athlete’s way, the bar requires the athlete move around it. But I have seen the bar muscle up done and it’s an excellent goal.

Bar muscle ups can be difficult to master, but not impossible. What makes bar muscles up difficult is when you decide not to follow the proper progressions and build the appropriate foundation.

If you do not go through the progressions, injuries can occur because you are lacking in strength and doing explosive kipping.

Follow safe progressions and the bar muscle up will be in your future.

References

1. Low, S., “Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength.” (Lexington: Steven Low, 2012), 499-500

2. Baechle, Thomas R and Earle, Roger W., “Essentials of Strength and Conditioning, Third Edition.” (Illinois: Human Kinetics, 2008), 333-337

3. Biel, Andrew., “Trail Guide to The Body, Third Edition.” (Colorado: Books of Discovery, 2005), 69-90

Source

June 16, 2021

A new problem for Peloton owners: Hacks

Filed under: Fitness — Tags: — admin @ 4:06 am

By Jordan Valinsky, CNN Business

(CNN) — Peloton users are being warned of a new security threat relating to the touchscreen on their Bike+ that could potentially be controlled by hackers.

In a report released Wednesday, cybersecurity company McAfee discovered a vulnerability that allows hackers to access Peloton’s bike screen and potentially spy on riders using its microphone and camera. However, the threat most likely affects only the $2,495 [AU$3243] bike used in public spaces, such as in hotels or gyms, because the hacker needs to physically access the screen using a USB drive containing a malicious code.

Note: The Peloton Bikes will hit the Australian market July 14.

(onepeloton.com.au)

According to McAfee’s Advanced Threat Research team, a hacker can discreetly control the stationary bike’s screen remotely and interfere with its operating system. That means hackers could, for example, install apps that look like Netflix or Spotify and steal the users’ log-in information. Perhaps more alarmingly, the cybersecurity team was able spy on users via the camera and microphone, which is normally used for video chats with other users.

“As a result, an unsuspecting gym-goer taking the Peloton Bike+ for a spin could be in danger of having their personal data compromised and their workout unknowingly watched,” the report said. It also warned the hacker could configure this spyware at any point, including during the supply chain or delivery process, without the owner knowing.

Internet-connected devices, whether they are bikes, computers or even refrigerators, are all susceptible to hacks. Cyberattacks have increasingly caught the public’s attention, with high-profile companies including McDonald’s, Microsoft and Electronic Arts publicly revealing recent security breaches.

McAfee said it pored over Peloton’s software with a “critical eye” to find vulnerabilities and warn users. The two companies worked together to “responsibly develop and issue a patch.”

Peloton released a mandatory software update that fixes the issue to users earlier this month. The security risk doesn’t affect the lower-priced Peloton Bike because it uses a different type of touchscreen.

This is an important reminder for users of all connected devices to activate automatic software updates to keep them protected against the latest attacks, according to McAfee.

“Stay on top of software updates from your device manufacturer, especially since they will not always advertise their availability,” McAfee’s researchers said. “Visit their website regularly to ensure you do not miss news that may affect you.”

This report marks the second security concern for Peloton in two months. In May, the fitness firm released a security update that sealed a leak that was revealing personal account information, such as a user’s age, city and weight. News of that bug was released the same day Peloton recalled its treadmill after a child died and others were injured while the machine was operating.

How to stay motivated to exercise in winter

Source

June 15, 2021

A Six-Week Sled Training Program

While barbells and dumbbells get all the love (rightfully so) from strength enthusiasts, it’s hard to beat the sled for conditioning.

Why sled training?

Read A Six-Week Sled Training Program at its original source Breaking Muscle:

https://breakingmuscle.com/fitness/a-six-week-sled-training-program

Source

June 14, 2021

An Intro to Daily Undulating Periodization

So you’ve been hitting the gym for a few years, you’ve had some fantastic results at times, but you feel like your progress has stalled. You reach the same point and don’t seem to be getting any stronger, you’re not building muscle, and it’s hard to stay motivated. Sound familiar? Well, you’re not alone.

Now, this could be for a couple of reasons:

Read An Intro to Daily Undulating Periodization at its original source Breaking Muscle:

https://breakingmuscle.com/fitness/an-intro-to-daily-undulating-periodization

Source

« Newer PostsOlder Posts »

Powered by WordPress