Fitness Videos
Fitness Videos : Basic
Here are some fitness videos for a beginner.
You dont have to use any fitness equipment, because you can do all of the videos in your house.
Crunch
- Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest.
- Pull your belly button towards your spine, and flatten your lower back against the floor.
- Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor.
- Exhale as you come up and keep your neck straight, chin up.
- Hold at the top of the movement for a few seconds, breathing continuously.
- Slowly lower back down, but don’t relax all the way.
- Repeat for 15 to 20 repetitions with perfect form for each rep.
- To add variation, bring your knees in at the same time you lift your upper body off the floor (full body crunch)
- To make it more difficult, balance on an exercise ball.
Tips:
- To keep your neck in proper alignment, place your fist under your chin to keep your head from moving.
- Keep your back flat against the floor throughout the entire movement.
- If your back arches, prop your feet on a step or platform to make it easier.
So if you’re ready to start cranking out pull-ups, here’s your routine.
If you currently can only do one pull-up, start out by doing 12 sets of 1 pull-up with a 45 second break between sets two times a week. Once you can do two pull-ups, begin this routine:
Week 1: 6 sets of 2 reps. 45 second break in between sets. Twice a week.
Week 2: 5 sets of 3 reps. Twice a week.
Week 3: 4 Sets of 4 reps. Twice a week.
Week 4: 3 Sets of 6 reps. Twice a week. If you’re able to do more, go ahead.
When you get to the point that you’re able to do more than 12, it’s time to start adding weight to your pull-up routine.
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Push Up
Remember to always warm up before any exercise. Warming up reduces the risk of injury and gets muscles ready to do a push up. You can actually lift/push/pull/etc more if you go through a proper warm up routine, as compared to diving straight into the exercises. Make sure to stretch your arms and wrists - key joints in push ups.
Assume a prone position on the floor or other rigid surface (preferable carpeted-more on that later) that’s able to support your body weight. Keep your feet together!!!
Make two fists and place them under yourself on the floor, approximately shoulder width apart. If you are on a relatively cushioned surface, such as a carpeted floor, simply support yourself on your fists between the first and second knuckles. If you are on a less forgiving surface, consider investing in some pushup grips (they look like handles you put on the floor.) NEVER do a pushup with your palms flat on the ground, as doing so puts your wrists in a very unnatural position with all your weight on them, which can cause them severe discomfort, strain, and permanent damage. Curl your toes upward (towards your head) so that the balls of your feet touch the ground.
Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. Make a straight line from your head to your heels. This position is called “plank,” which is used for other various exercises. This is the beginning and the end position of a single push-up.
Lower your torso to the ground until your elbows form a 90 degree angle. Keep your elbows close to your body for more resistance. Keep your head facing forward. Try to have the tip of your nose pointed directly ahead. Draw a breath as you lower yourself.
Raise yourself by attempting to push the ground away from you. Breathe out as you push. The power for that push will inevitably come from your shoulders and chest. The triceps (the muscle on the back side of your upper arm) are also contracted but the primary exercise for the triceps isn’t the push-up. Continue the push until your arms are almost in a straight position (but not locked)
Repeat steps 5 and 6 for the remainder of the exercise.
There are three types of push ups that use different muscles. Close-hand, regular, and wide-arm. The closer your hands are together the more you will engage your triceps, the wider apart the more you will engage your chest and shoulders.
Stretch the chest and shoulder muscles during your cool down cycle. Proper stretching and cool down routines are just as important as the warm up, but, unfortunately, are quite often overlooked.
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