![]() “The benefit of using the ViPR is that it can help improve the strength and resiliency of muscle and connective tissue, making it more resistant to many types of strain injuries,” says McCall, who’s also a ViPR master trainer. Think forward lunges with rotation, or lateral lunges swinging the ViPR over and up, as if you’re digging with a shovel. Because you can pick it up and shift it in space, the ViPR mimics real-life and sport-based movement and forces your whole body to work together. It’s the ViPR, a tool that builds mobility, stability and dynamic strength through loaded movement training. ![]() That funny looking hollow tube you’ve seen at the gym? No, it’s not a new type of foam roller. Get started with these five functional moves. And how’s this for an added challenge: “The sand shifts as the bag is moved, challenging the wrist and forearm muscles to work harder to control the movement of the weight,” says McCall. “Sandbags are a great way to mimic functional fitness and to get you ready for daily life activities, whether moving bags of fertilizer, picking up your kids or carrying bags of groceries,” says Harris. Or, incorporate them into your usual strength training routine via squats, lunges and carries. Press them up, slam them down and slide them across the floor like a total champ. Sandbags are just like they sound - weighted bags of sand that look like big duffle bags. And since you’re using just your bodyweight, you can adjust the resistance by moving your feet closer (less resistance) or further (more resistance) away from the anchor point. You work multiple muscle groups at once.” For example, slip your feet into the TRX handles and your regular push-up turns into a core and shoulder-stabilizing move. “One of the biggest benefits is it’s a as opposed to isolated movement. “There are a huge variety of exercise you can do,” says Harris. The unassuming straps hanging from your gym’s ceiling are really an all-in-one gym. Bands can also be a good intro to strength training for someone who’s new to the gym and an easy-to-pack piece of equipment when you travel. Resistance bands are perfect for exercises like overhead presses, squats and lateral band walks (a seriously effective dynamic warm-up move!). “Since the band creates resistance in both directions, it forces your body to stay stable while in motion.” Choose your desired resistance level, length and style (you’ll find everything from tube bands with handles to flat bands to closed looped bands), and get accustomed to that tension. “It’s low-impact and joint friendly,” says Harris. They may look like giant colored rubber bands, but resistance bands provide a surprisingly effective workout. RELATED: 5 Kettlebell Mistakes (And How to Fix Them) ![]() Never used kettlebells before? It’s worth asking a trainer for some pointers on good form. “Kettlebells teach your body to adapt to changing center of gravity,” says Harris. (It’s also a sneaky way to work in some heart pumping cardio.) And, since the weight isn’t balanced like a dumbbell and shifts when you move it, your body must work harder to stabilize. Many of the classic kettlebell exercises, like kettlebell swings and cleans, require you to move the weight quickly and powerfully. The cannonball-like weight with a single loop handle looks like something out of Game of Thrones but it’s a great way to build power. Or, put them to use in this 5-move BodyPump circuit for beginners. For experienced lifters, while body bars may not provide enough of a challenge for your main set, Harris suggests using them to warm-up for exercises requiring a standard barbell. “These bars allow users to perform all types of barbell exercises with weight that can be easy to use for beginners,” says McCall. RELATED: 5 Beginner-Friendly CrossFit Workoutsīody bars are iron bars covered in foam rubber, making them a friendlier (and lighter weight) alternative to standard barbells. And if you’re not quite ready to go heavy, opt for fixed barbells (which are usually grouped together on a rack and start at 10 or 20 pounds). Keep in mind, the bar itself can weigh anywhere from 45 pounds, so be sure to figure that into your calculation. “Barbells allow you to go so much further because you can add on so much more weight,” says Harris, referring to the 2.5 to 45-pound weighted plates you can side onto to each side of the metal bar. Barbells can be a lifter’s best friend for moves like back squats, deadlifts and snatches. Nope, these aren’t just for Olympic lifters and bodybuilders.
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