The biceps curl is one of the simplest exercises yet one that is very often performed incorrectly.
The biceps muscle is the cable that moves the forearm, which is a lever. This action works in just about every position UNLESS the elbow, or fulcrum of the movement is directly under the weight. At this point, the biceps will relax since there is no direct load on it anymore.
IF this is the case, the most important part of the movement, which should be peak contraction under load, is either reduced or completely eliminated. In layman terms, that sucks!
The key to performing any exercise correctly is to keep the muscles under load throughout the entire set. When your elbows are forward, you’re allowing the biceps to “rest”, even for a brief moment and that makes for a very inefficient workout.
The next time you’re doing biceps curls, look in the mirror at your profile and see if you’re doing them correctly. Pull those elbows back and experience a whole new “burn” that you may not have been feeling before!
There’s never enough to fit in all the things that we’d like to be able to do. It’s probably the one biggest obstacle that my clients say keeps them from working out on days that they don’t see me.
So, what I’m going to do is create a series of very short, very efficient, and very effective workouts that take no longer than 10-15 minutes to complete. They are great for when you just have a short period of time and want to get in the maximum amount of benefit rather than do NOTHING!
Remember, the only bad workout is the one that you DIDN’T DO!
It’s interesting when I see a new person walk into the gym. It can be painfully obvious if it’s their first time in a gym, EVER. They usually will walk around and timidly look at the machines, hoping to find one that they’ve seen somewhere before. They’ll get on it or in it, and if they’re lucky, there’ll be a little graphic placard that tries to illustrate the movement and the muscles involved.
Unfortunately, most first timers have a difficult time trying to figure out from these hieroglyphics, just how to correctly perform the exercise. It’s at this point that I’m hoping they will have the courage to ask for some assistance. I learned a long time ago not to volunteer to show someone how to do an exercise without being asked. Let’s just say some people’s pride is more important than risking an injury…
Now, when it comes to the Bosu Ball, we’re at a whole new level! It’s one of those mysterious pieces of equipment that most people tend to ignore. That’s too bad, because it really is a versatile training tool that can be used in so many different ways. Here are 10 exercises that you can do with the Bosu Ball that will target your chest, triceps, hips, legs, glutes and core. How’s THAT for versatile?
Today’s FocusOn session is dedicated to variations of the side plank. The side plank is a very effective core strengthening exercise that heavily recruits the external and internal oblique muscles pictured below: These muscles contribute greatly to core stability and strength. When coupled with a low body fat index, they also add to the appearance of a trim, well defined waistline.
Side planks can vary in intensity and complexity. The video will demonstrate the more popular variations in increasing difficulty.
Side Plank Bridge
Stationary Side Plank
Star Side Plank
Side Plank Runner
Side Plank with Elbow Rotation
Remember to stack the elbow or the hand directly over the shoulder and to make a straight line from your head to your feet through your midline.
Start off with the basic side plank bridge and work your way up the ladder to create a strong, stable and visually pleasing waistline!