Strength training Archives - Oh My Heartsie Girl

September 15, 2018August 22, 2020

Challenge Your Core with These Pilate Chair Workouts

The Pilates Chair is a great piece of equipment that challenges your core strength and balance. Whether you are an amateur or a hardcore at Pilates moves and workouts, a Pilates chair can help you take your workout routine to the next level!

Here are some of the best core workout you can do in your Pilate Chair:

The Teaser

Works your pelvic muscles, outer and inner thighs, and abs.

Sit on the chair. Hold onto the sides and on inhale, curl your tailbone under.
Lift your left and then your right legs off the floor into a tabletop position while squeezing the inner thighs and knees together.
Breathe in and hold the position for 4 counts.
Start to lower your leg, one at a time to the floor.
Repeat this move 3 times.

Tricep Dips

Works your abs, inner thighs, gluteus maximus, upper back, and triceps.

Place hands on the chair seat with fingertips facing forward.
Keep your feet on the floor and your knees bent in line with your feet. Be sure to sit forward enough so that your butt is not touching the chair.
Keeping your chest open, squeeze your knees together as you bend your elbows and lowering your butt to the floor.
Then, fully extend your arms to the starting position in order to complete the move.
Do 10 to 15 reps.

Knee Pull-Ins

Works your abs, thighs, and lower back

Sit on the chair in an upright position with your feet in front of you.
Hold the back of the seat then lean backward.
Pull your legs into your chest.
Lean to one side and do the same exact motion.
Do this move until you feel the burn.

Chair Crunch

Works your abs, lower back, and thighs.

Sitting upright, straighten your arm in front of your body.
Raise your arms so that they are perpendicular to your shoulders.
Then, curl down towards the ground.
Put your elbows toward your hips and hold for 3 to 5 seconds.
Do 5 – 10 reps.

Single Straight Leg Stretch

Works your thighs, abs, pelvic, hamstring and lower back.

Hold onto the seat with both hands.
Lift your right leg straight up to and lower your left leg towards the floor.
Keep both of your legs as straight as possible and make sure that the left leg does not touch the floor.
Inhaling, pulse the right leg in towards you hear 2 times.
Switch legs on exhale.
Do 10 reps for each leg.

Hip And Leg Circle

Works your hip, abs, thighs, legs and pelvic muscles.

Hold onto the chair.
Bring both of your legs straight up and scoop into your lower abdominal.
Separate your legs hip-width apart, making a V shape.
Circle your legs out, around and down to the floor.
Bring your feet together and lift your legs back to the starting position.
Do 5 reps then switch directions for a total of 10 reps.

Criss-Cross

Works your abs, thighs, and lower back.

Arms reach up above chest with fists together holding straps.
Inhale to start, exhale to reach arms over the left hip, lifting the upper right side of the body.
Reverse to the other side.
Do 10 to 15 reps on each side.

Double Leg Stretch

Works your lower back, abs, pelvic and hamstring.

Sitting on the chair, bring both of your knees toward your chest.
Curl your head up and then place your hands on your knees.
Extend both legs out in front of you as you reach both of your arms overhead.
Get your legs as straight as possible while keeping your lower back flat.
Circle your arms out and around the back to your knees as you try to pull your knees back in toward your chest.
Do 10 to 15 reps.

Bicycle

Works your core, thighs, legs, and glutes.

Lying on the chair with your legs positioned upward, reach the holding straps.
On exhale, pull the straps while flexing your knees toward your chest.
Hold for few seconds then release.
Do the exact move with your right knees.
Do 10 to 15 reps for each leg.

Airplane

Works your glutes, lower and upper back, arms and abs.

Lying in your chest, maintain your torso parallel to the ground.
Reach the straps below the chair with palms facing down.
Pull arms up and out to the side and also slightly lifting your head toward your back.
Do this for 5 to 10 reps.

Conclusion:
Pilates Chair is all the rage for those who wish to strengthen their core muscles as well as their arms and legs. When shopping, make sure to check pilates chair review at GymGearInfo.com in order to get only the best deal in the market today.

May 10, 2018October 15, 2020

Fitness Tips: Every Program Needs Strength Training

Fitness is crucial in a human life. Because most people now understand its importance, fitness programs are becoming more useful. One expert who sells steroids like dianabol explained that following your fitness program is the way to go.

For those with no idea of what one should look like, it is advisable that they ask a fitness consultant because fitness programs differ depending on the goal. Some are good at increasing muscles and strength while others focus on weight loss. However, experts have now revealed that strength training is needed in every program to make the body stable and able to endure what is to come. Here are more details regarding fitness and strength training. What Is Strength Training?

The main focus of strength workouts is to bring the body into a position where it can endure and persevere. This happens when the muscular contraction occurs across the whole body part. In today’s fitness world, there are numerous exercises that one can incorporate into her or his program for the strength of the body. It all depends on what people prefer or what they want to achieve.

What Is the Importance of Strength Training?

The first importance of strength training in any program is the preservation of muscle mass. Whether you are losing weight, toning or building muscles, retaining a maximum amount of muscle is very crucial. Another good thing about incorporating this is improving the protein synthesis, which is all a bodybuilder, athlete or any other serious fitness fan wants. This enhances your muscle growth, and the end results are better. That said, some of the best strength training includes the following exercises.

Wide Grip Overhand Pull-Up

This is considered to be an advanced level of strength training. However, anyone can start it gradually and get the same results when done well. Most experts will recommend over five sets of the exercise and that each set has only 3 reps. When the right procedure is followed and consistency maintained, you can rest assured of getting the best results especially on the arms, shoulders and the stomach area.

Flat Barbell Bench Press

If you have been at the gym before, you have probably seen most people run to do the barbell bench press. They are the popular strength training exercises most people know. They allow people to use different weights depending on what is appropriate for them. As a beginner, you can start with a low weight and gradually add more after every week until you reach the maximum or as recommended by your fitness trainer.

Dumbbell Squats

Instead of doing the ordinary squats, which rely on the body, you can add some dumbbells for more resistance. Ensure that the legs are slightly apart and the spine is vertical to increase efficiency. Since squats are tough, experts do recommend sets with about 10 to 15 reps before you pause and proceed to another set.

Conclusion

As seen from these highlights, one cannot engage in a fitness program without strength training. What matters more is how well you perform the exercises and how they get incorporated into the strength training.
Related:
7 Strength Building Strategies That Will Never Fade Out
5 Tips For Getting in Shape For The Summer

June 28, 2017August 26, 2020

7 Strength Building Strategies That Will Never Fade Out

Strengthening exercises are always beneficial and are often used by body builders. These exercises are considered to be very effective in gaining lean muscle and to lose weight. Professionals suggest that to achieve body goals, strength training is one of the best options. Below are a few strategies that will help you in achieving your body goals:

Practice the ultimate BIG Four

This strategy consists of four major exercises that are the dead lift, seat press, squats and shoulder press. Apart from these exercises, you can also use column and chin-ups, but it is advisable not to make these extra exercises a central part of your routine. These exercises can help in supplementing the shoulders. The seated press, in particular, keeps the muscles in alignment. You can also take steroids available at steroidsfax.org to gain lean muscle weight.

Using barbells

Professionals also recommend using barbells as they are considered the king of exercise equipment, while the dumbbell is considered the queen. It is advisable to start your exercise routine with barbell activities. It does not matter what kind of routine you are doing; or even if you are following the BIG 4 routine. Heavy lifting is considered as the first step towards strengthening your muscles, and the good thing is that you can adjust weights according to your requirement.

Keep a simple routine

Coaches often make their clients lift at a specific speed, for example, one second down and so on. However, there is no persuasive evidence showing one should do reps at a certain speed. Thus, it is advisable to concentrate on losing fat and gaining muscle weight.

Maintain a log

It is a good idea to maintain a log in which you record your exercises, reps, and sets. This will help you keep a check on your progress and help to plan future exercises in order to achieve your ideal body.

Increasing weight progressively

Professionals suggest that you should add weight gradually instead of adding a lot of it in one go when weight lifting. By adding weight instantly, you will increase the risk of getting injured, having fatigued muscles or getting sprained ankles. It is advisable to add almost 10 pounds of weight in every session if you think you can do it. Otherwise, stick to the same weight until you think you can handle more.

Exercise on a steep surface

It is essential to do cardio exercises in order to have a healthy and lean body. Running or cycling for long distances can increase secretion of hormones that strengthen muscle tissues. In order to get stronger, it is suggested to do cardio exercise in short but intense bursts.

Think five

Most trainers suggest doing different types of exercises in your session, but 5 sets of each exercise is considered ideal for the right muscle size and quality of pickups. Even if you are doing four exercises, your structure should break down after 5 sets. If you do 5 sets of each exercise, you will be able to gain the right amount of weight.

These are 7 strength training/building strategies that have been used for a long time and are not expected to die soon.