Comments Off on Best Shoulder Exercises

Best Shoulder Exercises

Category : Exercise

Welcome to Part 3 in our Awesome  Arm series…

 

Today’s topic: The Best Shoulder Exercise

In 2014, the American Council on Exercise studied the 10 most common shoulder exercises to determine the best shoulder exercise. See ACE study. The answer was that there is not ONE best shoulder exercise because the shoulder is a complicated joint with many attachments. This study analysed the deltoid which is the most visible shoulder muscle. It has three distinct parts: anterior, medial and posterior. Although there is some cross-over each of these is trained with different strength training exercise. Doing just one of the exercises listed below would not not be sufficient on a regular basis….be sure to train your whole shoulder!
V

diagram of deltoid muscle

 

The three best exercises for shoulders recommended by ACE fitness include

1) Rear Lateral Raise (reverse fly) for posterior deltoid

2) Bent Arm Lateral Raise for medial deltoid (the 45-degree incline row was suggested, however most of us don’t have an incline bench at home to work with. This exercise was a close 2nd)

3) Shoulder Press for anterior deltoid

 

Want to learn more? Contact us at info@xofitness.com

Comments Off on Training Your Triceps

Training Your Triceps

Category : Exercise

Welcome to Part 2 in our Awesome  Arm series…

 

Today’s topic: Training Your Triceps

Recently, ACE Fitness conducted a research study to discover which exercises were the most effective in training your triceps. Read all about it! Here are the top 3 exercises you should be doing:
  1. Triangle Pushups
  2. Tricep Dips
  3. Tricep Kickbacks
   

Want to learn more exercises for awesome arms? Contact us at info@xofitness.com today!

Comments Off on Building Better Biceps Workout

Building Better Biceps Workout

Category : Exercise

Welcome to Part 1 in our Awesome  Arm series…

Let’s start with building better biceps workout.

When you notice someone’s arms and say WOW it’s usually the bicep muscle that’s got your attention. Whether you’re wishing for arms like Madonna or Clay Matthews it’s going to take a lot of work!

Two things to keep in mind:

1) You need to be very lean in order for your muscle definition to show the way it does on some of these icons of sports and fitness. 2) Also, how much your bicep “pops” has to do with the length of the tendon which attaches it to your arm. Contract your bicep muscle and use your other hand to “measure” the distance between the crook in your elbow and where the muscle bulges. Some people can fit only one or two finger widths in that space while other people can fit 4 fingers easily. The longer the tendon the shorter and bunchier the muscle will be, so if your tendon is long it will be easier for you to get this muscle to “look big”.

OK, now let’s get started building better biceps!

  Recently, ACE Fitness conducted a research study which found that the Concentration Curl is the best exercise eliciting significantly higher muscle activation of the biceps than any other exercise tested. That being said, it isn’t the ONLY exercise you should do because it is not extremely functional. Standing while performing bicep curls is much more functional because it will cause you to engage other muscles including your core which means it will better prepare you for daily activities. You should also perform hammer curls which work the brachialis–the muscle that runs along the outside of your upper arm–which helps add a more full, shapely look to the arms. Another bicep curl variation we use at XO Fitness is a circular bicep curl which can be a little tricky to learn, but I like these because you also engage your upper back when you rotate the hands to face forward.

Build better biceps with concentration curls, hammer curls and circular bicep curls…for best results be sure to do each of these exercises until you completely fatigue the muscle (don’t just stop at 10 reps). If you can do more than 15 reps try a heavier weight next time!!

   

Like these exercises? Want to learn more?

Contact us to start personal training today! info@xofitness.com

 

Comments Off on Exercises to improve Strength and Balance

Exercises to improve Strength and Balance

Category : Exercise

Two for You!

Here are two exercises to improve strength and balance. Specifically biceps and shoulders. All you need is a couple of hand weights!
 
That’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
 
Exercise #1: Bicep Curl with Single Leg Balance
Begin in standing position with hand weights in each hand. Balance on one foot and bend elbows bringing weights up to shoulders. If you have trouble balancing on one foot you can touch your foot to the floor to maintain your balance. Choose a weight that makes it challenging to complete the entire set. Repeat 10x on each foot.
 
Exercise #2: Front Raise with Step Back
Begin standing with feet hip width apart holding one hand weight with both hands. Simultaneously lift weight (with arms relatively straight) until weight is above your head and step back with one foot shifting some of your weight to the back foot and pressing your heel all the way to the floor. Then lower the weight slowly and bring your foot back to starting position. Repeat stepping back with the opposite foot. Choose a weight that you can manage with out struggling or arching your back. Repeat 10-20 times with good form.
 
Want to learn more exercises like these? Scroll down or contact us at info@xofitness.com

Comments Off on Core and Upper Body Strength

Core and Upper Body Strength

Category : Exercise

Two for You!

Here are two exercises you can do anytime, anywhere for core and upper body strength. 
 
That’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
 
Exercise #1: Alternating Reverse Fly
Start on hands & knees with hands on dumbbells. With elbow slightly bent, lift one arm out to side until it is parallel to the floor then lower the weight slowly to the floor and repeat with the other arm. Be sure to keep your shoulders square to the floor and abdominal muscles braced as you lift and lower the weight. Repeat 10x per arm alternating
 
For more challenge: Extend opposite leg straight out behind you as you lift the weight so that you are balanced on one hand and one knee.
 
Exercise #2: Alternating Chest Fly
Start lying on your back with knees bent and feet on the floor and hold the weights straight up above your shoulders.  With elbow slightly bent, slowly lower one weight out to the side until your elbow touches the floor…then lift back up to starting position and repeat with the other arm. Repeat 10x per arm alternating
 
For more challenge: Lift feet off of floor…hold legs up with knees & hips at right angles.
Want to learn more core exercises like these? Contact us! info@xofitness.com