How to do proper ab wheel rollouts.
One of the best ab / core exercises you can do! Check it out and pick yours up here!
Hope all is going well with you and your training is going well! A few weeks back I posted on facebook about a pushup and camel pose combo for a quick full body workout ( see original post below) and promised to elaborate on proper execution to get all the benefits on the blog. Sooo here it is!
First you will perform your set of pushups with preferably high enough reps to get you winded a bit so that we will be getting strength, cardio and fat burning benefits. If engaged properly a pushup is going to be working much more than just your chest, shoulders and triceps. You will work your whole body as well as training proper alignment helping to keep your body balanced and healthy.
To properly perform the pushups begin in the incline plane position with the hands directly below your shoulders about shoulder width apart. You will then work your palms evenly into the floor, pull the shouders down and away from the ears engaging the lats, slightly tuck the chin and hips creating a neutral spine squeezing your butt and bracing the abs as well as extending the legs straight. Now we are engaged full body and working on our alighnment.
Take a deep breath and begin lowering yourself towards the ground slightly tuck the elbows so that they are facing behind you. Keep the body straight as possible and the shoulders pulled down away from the ears the whole time. Get as close to the floor as possible, exhale and press up. Repeat
After the pushups we are going open up the body the other direction and go directly into the camel pose while you are still breathing heavy.
Start the camel pose by sitting on your knees reach back and grasp your heels. Simultaniously while squeezing your butt and extending your thighs and pressing the hips forward, arch your back and pull your shoulder blades back squeezing your upper back and pressing the arms firmly into your heels. You should feel a nice stretch across the chest and shoulders, down the torso and through the hips and thighs. Lay your head back at about shoulder height. You should be feeling the upper and lower back along with the butt and thighs working the whole time so be sure to stay engaged. Hold this position breathing as deeply as possible matching your breaths to the reps completed on your pushups. When finished be sure to come out of the pose slowly.
Go back to the pushups ASAP and complete as many rounds as desired.
Give it a go and if you have any questions be sure to ask!
Dynamic self resistance exercise (DSR) Verticle towel pulls with outer pressure
Roll up a towel and grab a few inches wider than shoulder width. Reach over head and apply outward pressure while simultaniously pulling behind the neck and then pressing up overhead. Done in this fashion with outer pressure applied to the towel, you put great tension on the rear deltoids, triceps and upper back. Notice the action in the rear delts and if you were here to see, she is even shaking due to how much muscular tension she is able to generate! Self resisted exercises are every bit as powerful if not more so than weights! Plus you can do them ANYWHERE! Perform these slowly maintaining high tension on the muscles working and being sure to breathe throughout the movement! Do 5-10 reps for 1-3 sets. DSR exercises are a great way to add another dimension and variety to your bodyweight workouts. They will build an incredible amount of strength and power due to the high tension you can apply. Experiment with putting this exercise right before or right after a set of squats or pushups for a strength building as well as cardiovascular and fat burning effect.
Have a good workout!