Squatting mechanics is not just about bending your knees and moving back up, in fact, there’s more to squatting than just a simple exercise. Doing it right can do wonders for your body, but do it wrong and it could do you more harm than good.
Here are some helpful and practical tips to help you develop the right squatting process and free you from fear or worries of not doing it right.
Use your hips when you do your squatting exercises and require more horizontal back angle for a maximum effect.
It is always necessary to bend the hips and the knees as you descend the bar and it should be the hips that get the primary emphasis. This can be done by focusing on the back angle to facilitate movement that is dominant on the hips.
By doing so, the load is focused on the hips by prolonging the moment arm on the back and hips and shortening the moment arm on the knees.
This method transforms your squat exercises into a hip-dominant back routine that includes the legs.
When you do squats, think firm and rigid, instead of vertical.
When squatting with the hips, you need to understand that you use a horizontal back angle.
This hip-drive method lets you assume the proper back angle and knee position for the bottom of the squat when you are about half-way down and holding the position as long as possible until you return back to the position on the way up.
Place the toes out 30-35 degrees in order for all the lateral and medial hip muscles are involved in the movement and knees must be shoved out to make the thighs parallel to the feet.
The hip flexion angle must be the same as the back angle to allow the spinal groups to remain neutral.
The strong isometric contraction of the muscles that surround the spine keeps the back in the normal anatomical position, which is technically flat as this is when the muscular lower back assumes a flat position across the top of the muscles and holds a normal curve of the spine.
This becomes an efficient force transmitter and a safe position to be loaded.
The back and hips work together.
As you do the squats, make sure that the back is locked tight and stay flat. The angle of the hip flexion must be equal to the back angle. Bend over enough to keep the back in the normal anatomical relationship with the pelvis.
So take good note of these squatting mechanics to allow you to optimize your squat workouts.
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Basics of jump rope exercises may not look like much, but it actually does pack a lot of punch and you may start to know why professional athletes like boxers, mixed martial artists,
The basics of jump rope fitness for health
Experts believe that the jump rope is considered to be one of the most effective routines that improve cardiovascular health. It has been considered to be three times more effective compared to aerobic exercises as it incorporates all upper and lower body muscles all working together in unison and includes your own bodyweight for the movements.
Jump rope requires proper synchronization and coordination of two movements that are essential to promoting better health with linear and circular movements to create the perfect jump.
It may look simple enough but the proper jump rope exercise actually takes some practice and preparation.
The ideal length of the rope to use is to measure one by standing with one foot in the center of the rope then pull the ends up. The top of the handle should be at shoulder level, then trim the rope length.
Hold the rope lightly in both hands with the palms facing upward and the wrists lower than the elbows. If the wrists go higher, the rope shortens its length and you could accidentally step or trip on it.
Keep the upper arms close to the sides with the arms turned away from you about 90 degrees in angle.
Beginners are advised to use a slightly weighted rope to allow for better control such as a beaded rope or plastic speed rope. As you get to improve, you can switch to a lightweight type with a PVC core that is more aerodynamic and quicker to control.
Getting on with the jump
Turn the rope with the wrist in quick circles. Make sure to not use the arms and shoulders to control the rope.
Use the balls of your feet to hop an inch or two off the floor. The rope is thin and there’s no need to jump a foot-high in the air to clear it. Doing higher jumps could cause fatigue easily and may turn out to be only a waste of time and effort.
Make sure the eyes look straight forward when doing your jump rope exercises to maintain a neutral spine.
Start by finding your natural speed and maintain that pace for several reps.
Here are some basic yet effective jump rope exercises to help you stay fit and and healthy.
Basic Jump – this is the common and most basic among the jump rope routines. Simply jump over at the rope
Running Man– this is simply running in place and jumping over with each stride.
High knees– raise the hips alternately to hip height as you jump over the rope.
Slalom jump– jump with both feet side to side when you jump over the rope just like skiing.
Jump jack – jump with the feet over the rope with legs apart, then over the rope and back again as if you are doing the lower half of the jumping jack.
Hop jump– hop on one foot over the rope while holding the other one in the air.
Below are several workout tables you can use to do your jump rope exercises. These are guaranteed routines that will help you with a total body workout, including some vitl cardiovascular exercises.
Workout 1: Jumps – Do light cardio and some dynamic stretching to start, then do 10 minutes of different variations.
Workout 2: Circuits – Warm up with cardio and stretching then do total body strength jumps for your cardio intervals. Do weight exercises using dumbbells during intervals for a total of 15 minutes.
Workout 3: Core- Burn fat and develop endurance with this core-strengthening routine. Use a Basic Jump for two minutes to warm up and do each move. Takes 15 minutes to complete the workout.
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Of course, if you want to lose fat and burn off your love handles, it takes more than just power exercises. It also needs to reflect on your diet.
Stay away from sugar and burn off your love handles
You need to make a choice and a good one at that. Sugar tastes good, doesn’t it? You need to let it go. This is your first step to start burning fat.
Diets rich in sugar like fructose and processed junk food increases your risk of going obese as it is responsible for building up calories that once it is not spent, it accumulates and gets stored as fat.
Do you know that 80 percent of the ability to lose excess fat is determined by what you eat and exercise or lifestyle habits make up 20 percent.
Sugars, whether ‘natural’ or synthetic or processed, needs to either be minimized or shunned away totally.
Build a diet of fresh vegetables and nuts. Minimize your carbohydrates and load up on proteins.
A good combination of nutritious diet. intermittent fasting, high-intensity interval training and targetted ab exercises can help you burn those fat away quick.
Fat burning workout
According to fitness experts, doing high intensity workouts like the one below tones your obliques and develop a stronger core.
The routines need to be repeated three times with each routine immediately done right after the other and try incorporating it to your fitness routine three times a week.
Stand with the feet a foot apart and focus your weight on your left leg. Using dumbbells, start lifting the weight up your left shoulder then twist to make a chopping motion towards the right hip. Do 20 reps and follow the same on the other side with 20 reps.
Go into a seated position with knees bent and your torso leaned back 45 degrees. With a dumbbell in both hands, lift your feet from the ground and cross them at the ankles, making sure that you balance using your buttocks.
Twist your torso to the right and touch the dumbbell to the ground beside you the twist back to the other side using a similar movement. Perform 50 sets.
Side Plank Hip lifts
Take a side plank position with your elbow to the ground and with legs and hips on the ground. Engage your core and keep your body off the ground into a straight plank. Lower and repeat. Do 15 reps on each side.
Lie on your back with knees bent and hands behind your head without clasping together. Engage the core and lift the shoulders and upper back off the ground then move the right elbow toward the left knee so that they meet in the middle of the body. Do the same movement with the other side and do 30 reps.
Sometimes you build an appetite when working up a sweat, so get help on your nutrition needs with Promax Protein Bars that are packed with replenishing protein and balanced nutrition to help keep you on top of your fitness goals. You can choose from a wide range of great tasting bars and see how function meets flavor- without feeling guilty of downing those delectable goodies.
So eat, workout and think smart. This will help you get your desired results in the most effective and efficient way.
With these diet guides and power moves you may start to burn off your love handles in no time.
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