Monday 13 May 2013

SPECIAL TIPS ON WEIGHT LOSS


Anyone for a new 30 Day "Squats" challenge? Great for toning thighs and gluts (buttock muscles)!

If you are a complete beginner and you are not used to exercise 50 squats in one go on day one is probably not such a good idea. Maybe do 5 lo...See More
 
 Just practice in the mirror and check yourself against these coaching points regularly..

Oh - One more thing: Breathing - Breath OUT through the mouth as you squat down and IN through the nose as you stand up.

Note: As you lift your arms up "squeeeeeze" the muscles of your shoulders; upper and lower arms "tight". Gradually relax the muscles as you lower your arms (you might as well give your arms and shoulders a workout too)

EACH DAY ONCE YOU HAVE COMPLETED YOUR SQUATS FOR THAT DAY - POST THE WORD "DONE" IN THE COMMENTS BELOW.


 


 
Photo: Anyone for a new 30 Day "Squats" challenge? Great for toning thighs and gluts (buttock muscles)! If you are a complete beginner and you are not used to exercise 50 squats in one go on day one is probably not such a good idea. Maybe do 5 lots of 10. You are still benefiting if you split them up, in fact it makes a lot more sense for a beginner. So lets say that your goal in month 1 is to do 5 sets across the day. So by the time you get to day 30 you are doing 5 sets of 50 (250). Just adjust according to your current level of fitness. Here's a few coaching points: - Think about your posture throughout. In the standing (starting) position: Natural arch in the lower back; abdominals engaged (pulled in); ribs lifted away from your hips. Shoulders and arms relaxed. - Do the exercise slowly e.g count "down 2, 3; up 2, 3, down 2, 3; up 2, 3 repeat; repeat; repeat. The slower you go the harder you work - Move smoothly, avoid jerky movements - Feet should be hip width apart and parellel to each other - You are looking for about a 60 - 65% angle at the hips when bent down (the model in this photo isn't really a good example, she's too upright and too great an angle at the hips) Technique is everything! - As you squat try to maintain the natural arch in your lower back (abdominals engaged). The model in the photo has too much arch (although that may be her natural spinal curve) - I usually say "think flat back" in the down position, that way the arch tends to be about right. - As you sit down into the squat, push your knees forward over your toes and no further - As you bend down push your hips behind you - Keep the soles of your feet flat on the floor throughout (keep your toes and heels down at all times) - A you sit down you lift your arms up to the postion shown in the photo. As you stand up lower your arms down to your side. OK - GOT IT? LOL! :-) Just practice in the mirror and check yourself against these coaching points regularly.. Oh - One more thing: Breathing - Breath OUT through the mouth as you squat down and IN through the nose as you stand up. Note: As you lift your arms up "squeeeeeze" the muscles of your shoulders; upper and lower arms "tight". Gradually relax the muscles as you lower your arms (you might as well give your arms and shoulders a workout too) EACH DAY ONCE YOU HAVE COMPLETED YOUR SQUATS FOR THAT DAY - POST THE WORD "DONE" IN THE COMMENTS BELOW.

 
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