Learning new exercise moves that you can add to your arsenal is a great way for you to improve your exercise capabilities, purely because different exercises are capable of impacting different parts of your body in unique ways. Here are two exercises that you should be implementing in order to benefit your body.
The Move: Dead Lifts w/ Dumbbells
Time: This move only takes 3 Minutes of your time.
Benefit to Your Body: This move offers your body a greater core strength and less pain in the back.
Target Muscles: The muscles that this move targets are the Glutes and the Lower Back.
The Beginning Position: Begin this particular exercise by standing with feet spread shoulder width apart and knees bent just slightly. Hold your dumbbells to the side of each of your shins. Bend over while keeping your back straight and keep your shoulders pulled back. Your spine should be kept in a neutral position.
The Action: On the exhale you are going to want to contract your glutes and your hamstrings, straightening from your hips in order to bring up the dumbbells. Even though your lower back is involved in this move, most of the drive should be coming from your glutes and your hamstrings.
On the inhale, slowly bend your body back down so that you can lower the weights to their beginning position. Remember to make sure that your knees are always slightly bent. Attempt 2 sets of 10 to 12 repetitions of this move for the best results.
Notes: Make sure that you are beginning with a very low amount of weight.
The Move: Single-Leg Calf Raises with Step
Time: This move only takes 5 Minutes of your time.
Benefit to Your Body: This particular movement will allow you to build up your calves for greater speed.
Target Muscles: The muscles that this move targets is the calves.
The Beginning Position: You should begin by standing just in front of a step or a riser with your feet spread shoulder with apart and toes pointing forward.
The Action: On the exhale, you should step up onto your riser with one foot, raising yourself up as high as you can onto your toes in a single smooth motion. Hold this position for a couple of seconds.
On the inhale, you are going to want to lower your heel down again, stepping back off of the riser to return to the starting position. You should aim to do 2 sets of between 10 and 12 repetitions for each of your legs.
Notes: If you need help with balance, you should try extending your arms out to the sides to gain a little bit more balance during the rise on your toes.
Photo credits: izumiflowers
Originally posted 2009-09-24 03:31:52. Republished by Blog Post Promoter
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2 comments ↓
Your body responds well to change. As a personal trainer, I constantly strive to provide my clientele with a program that varies in angles or other variables. Confuse your body in one way or another and results will come!
The single leg calf rises are great. Thanks for reminding people that squatting isn’t the only way to train leg muscles.
I would also encourage people to try Cook Hip Lift. Another great exercise for leg muscle strengthening. Especially glutes.
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