As we close the books on 2017, I’ve rounded up the most popular reads. The best from the past year, all in one place.
How I run an online business, blog regularly, keep learning and manage my life with Evernote
Weider´s training principles: The progressive overload principle
The deadlift is an excellent compound exercise that targets the quads, hamstrings, gluteal muscles, lower back, traps, and forearms. If it´s not done properly, you can seriously injure yourself (such as a herniated disc).
Place the barbell on the ground in front of you and add plates according to your strength and fitness level. Beginners usually start lifting just the barbell, since a typical barbell weighs between 25 and 45 pounds on its own.
This exercise stretches our lower back and hamstrings. You may feel it stretches other parts of your body. That´s a clear sign you need to stretch more often.
Sit on the mat with your legs outstretched in front of you, toes pointed toward the ceiling and knees straight. Bend your left knee and place the sole of the left foot against the inside of your right thigh. Sit as tall and straight as possible keeping your head aligned with your spine. Place your hands on the top of your right thigh.
Engage your abs to stabilize your spine. Exhale and slowly bend forward from your hips, sliding your hands toward your ankle. The knee should remain straight with the toes pointed toward the ceiling. Hold this position as you take a few breaths.
Relax and return to your starting position. Repeat with the opposite leg.
Stand with your feet slightly wider than shoulder-width, with your toes pointed forward or slightly outward and your feet so that the balls of your feet are lined up under the bar.
Squat down and firmly grasp the bar just outside of the knees using a closed, alternating grip. Thumbs should be wrapped around the bar with one hand facing up, the other hand facing down.
Keep your spine in neutral position. Your shoulders should pull down your back. Keep your chest lifted and your head in line with your spine or chin slightly lifted. Your heels are on the floor and your shoulders are over or slightly in front of the bar. Your gaze should be facing straight ahead or slightly upward.
Before lifting, engage your abs to protect your spine. Straighten your knees and hips at the same time, bringing the bar off the floor and coming to a full standing position. You are pushing your feet down into the floor as you return to a full standing position. The barbell will rest against the front of your thighs with your arms straight, and shoulders pulled down and back. Your goal is to keep the bar close to your body as it moves upward.
Your hips and knees bend simultaneously. As you lower your hips the knees bend and will start to shift forward slowly. Try to prevent your knees from traveling forward past the toes. Keep the abs engaged and keep your back flat.
Lower the hips and shoulders together. Do not allow the spine to round. Keep the back long and shoulder blades pulling down. Imagine holding a pencil between your shoulder blades throughout both phases of the movement.
The technique is very important in this lift. Two common mistakes are over arching the low back during the lifting and lowering phases and not raising and lowering the hips and shoulders together.
The stability ball hip crossover increases rotational strength of the midsection. The exercise targets the core, hips, and lower back while also improving balance and stability.
Lie flat on back with arms outstretched to your sides. Bend your knees to 90 degrees and prop your lower legs on the ball.
Exhale and gently roll your legs to one side in a controlled manner. Pause, and then slowly roll to the opposite side as you inhale. Repeat.