August 19, 2020

How to Increase Your Overhead Press – Fitness and Power and More…

In today’s digest we bring you articles on How to Increase Your Overhead Press – Fitness and Power, 10 Yoga Poses for Faster Weight Loss Best Yoga Poses for Weight Loss, Oura ring review + is it worth it? and These 5 Moves Will Give You The Perky Booty Of Your Dreams!. Hope you enjoy them…

How to Increase Your Overhead Press – Fitness and Power

Most strength standards concerning the overhead press list the 0.75 x bodyweight load as the minimum an athlete should achieve. Meaning that someone who weighs 200 lbs should at least strictly press 150 lbs overhead.  Note the keyword “strictly”. Too many lifters do what could barely pass as an overhead press when trying to achieve […]

Most strength standards concerning the overhead press list the 0.75 x bodyweight load as the minimum an athlete should achieve. Meaning that someone who weighs 200 lbs should at least strictly press 150 lbs overhead.  Note the keyword “strictly”. Too many lifters do what could barely pass as an overhead press when trying to achieve this standard.

And it’s not a pretty sight. They do it with feet too wide apart and arching their back so much it barely looks like a strict press. It is no more a demonstration of strength than trying to rise the hips while doing the bench press or kipping while doing a pull-up.

The way the bar is supposed to travel when looking from the sides is in a straight vertical line. That’s not the case when you have overloaded the bar and allowed your back to curve abnormally. That’s also why they took the clean and press out from Olympic lifting competition. No way to properly judge it, as way too many lifters were doing it wrong.

Cues

The strict press is a combination of both timing and rhythm, as well as a feat of brute strength. You would need to master several variables, such as coordination, control and tempo in order to start getting strong with it. Let’s dissect the movement in its comprising parts:

The starting position: Place the feet hip-width apart, similar to what you would do when getting the starting position for a conventional deadlift. Place the hands on the bar slightly outside shoulder width. The bar should be placed at the level of the collarbone. When you get under the bar the elbows should be kept at less than an inch in front of the bar.

The pressing: You should tuck your chin thus creating space for the bar to move uninterrupted from top to bottom. Do not over-arch your back during this phase. You should keep in mind to lift the bar to forehead level while keeping your back rigid and straight.

The lockout: Two things to remember. First, while pressing the weight the elbows should flare outwards, so that the mid and rear deltoids can help with the weight. The arms can rotate as you progress in reps executed, thus allowing your forearms to be in a correct position under the bar and help with the execution of the press. Second, strive to get the spine under the bar as soon as possible. You could imagine getting your body “through the window” your arms from with the bar. The ideal moment is when the bar passes your forehead. The faster, the better. It’s most lifters’ sticking point, so use this tip. That doesn’t mean you should press the bar behind you, but positioning the ribcage in a forward direction. There is a huge difference.

Exercises for correcting your pressing form

Pressing deviations mainly come from poor abdominal as well as thoracic spine health. Correcting both of these areas will decrease lower back extension, it will strengthen the entire movement and enable an ideally loaded pressing alignment. The following exercises will help you with this:

Ab-wheel rolling

In this case we basically simulate a horizontal version of the press pattern by tucking our hips and bracing the core which are essential for performing this exercise. If you lose the stiffness in the lower back during the exercise, you will feel a discomfort. Become technically proficient in this exercise and you’re guaranteed a stronger press.

Kettlebell Angled Press

This exercise is meant to target the lower traps, which in turn help thoracic extension and holding the ribcage up high. An extension executed properly can increase the ROM(Range Of Motion) of the shoulder joint and create a more suitable environment in order to achieve a proper finishing position with the bar positioned under the spine. Use lighter weights when doing these.

Don’t be afraid to use a false grip

When placing the bar in your hands, you would often find yourself rolling it too deep in your palm. This is a mistake many lifters make. When it’s placed too far back in the palm, the wrist bends and the center of gravity pulling the bar goes backwards. This places the bar outside of the rest of the arm,

When using a conventional grip, it gets increasingly difficult to rectify it as the load increases. The false grip makes sure the weight of the bar is loaded over both the wrist and the forearm.

The false grip is simply putting your thumb on the same side where your other fingers are. It’s also called the suicide grip. It’s the reason why so many people fear it. And it’s also one of the reasons it is best reserved for intermediate or advanced lifters as they are experienced and strong enough not to drop the bar on their heads and end their lifting career prematurely.

The benefits

Those who are prone to spine injury should take extra measure, because doing it the wrong way can make it far worse. On the other hand, those doing it the right way can benefit greatly regarding their spine health.

Test yourself

Test your 3 or 5 rep max, being as strict as possible in your execution. Don’t worry if you get humbled by the lower weights. It means you’re finally doing it right and are on the road of building long-term strength.



How to Increase Your Overhead Press – Fitness and Power was originally published at LINK






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10 Yoga Poses for Faster Weight Loss Best Yoga Poses for Weight Loss

216.6Kshares 215.5K 1.1K That’s right, these ten yoga poses for weight loss will help you achieve your fitness goals faster! Most people don’t connect yoga with weight loss, yet if you step into an advanced class at a yoga studio you’ll see the crowd is full of toned, healthy individuals. This is because yoga, when […]

That’s right, these ten yoga poses for weight loss will help you achieve your fitness goals faster!

Most people don’t connect yoga with weight loss, yet if you step into an advanced class at a yoga studio you’ll see the crowd is full of toned, healthy individuals. This is because yoga, when done routinely and correctly, is actually an incredibly powerful weight-loss tool. You’ll notice your muscles burn and shake with energy as you hold a balanced position, which means that you’ve engaged the muscle, in much the same way you engage it while lifting weights. Furthermore, when you activate muscles, your body also speeds up your heart, burning calories and fat.

We’ve rounded up some of our favorite yoga poses for weight loss. These poses engage large muscle groups that are very effective for burning calories. Some of them are also quite challenging, so they’ll help you build lean muscle throughout your body.

What you’ll need: Yoga mat

What to do:  Hold each move for 30 seconds, or to your comfort level. Complete all 10 moves then repeat 2-3 additional times.

1. The Chair

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The chair is like holding a squat, so it really gets your quads, hamstrings, and calves burning. And since it activates such large muscle groups, the chair pose is great for burning calories.

2. Warrior I

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The longer you hold warrior I pose, the more you will challenge your thighs. If you feel yourself shaking, that means it’s working!

3. Warrior II

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Warrior II is similar to Warrior I, except it also allows you to open to the side, stretching and elongating different areas. Try it out, and you will notice the subtle, but important difference.

4. Warrior III

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When you’re really ready for a challenge, try Warrior III. It looks simple, but it’s not. Trying to maintain your balance while holding the pose will require engaging all your leg, core, and back muscles. The first time you work on this pose, you might notice some serious soreness in your legs.

5. Plank Pose

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Planks will engage your abs, arms, and shoulders. Your body should be in a straight line, without sagging or raised hips, to maintain proper posture.

6. Boat Pose

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The boat pose requires strong abs to hold yourself up, so focus on keeping your legs and back straight to avoid straining.

7. Downward Dog

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The downward dog is great for stretching your legs and spine, so it’s one of the most popular positions. However, achieving and maintaining proper form will also engage different muscles throughout your body, burning calories and raising your heart rate.

8. Upward Dog

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Upward dog, or upward facing dog, is a great pose for engaging your upper body, since your arms, shoulders, and back will all need to work together. It’s also a great stretch for your abs and chest.

9. Eagle Pose

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The eagle pose targets the calf, while also engaging other leg muscles. You’ll also need to use your back and abs to keep your torso straight instead of leaning over.

10. Triangle Pose

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Our final weight loss yoga pose is the triangle pose. It’s a great aligning and stretching pose that works your entire body, including hips, thighs, calves, and shoulders.

Yoga is a great way to improve your fitness and kickstart weight loss. It can help you both tone and stretch tight muscles. Looking for different ways to incorporate yoga? Check out 7 Yoga Poses to Tone and Define Your Arms and 5 Yoga Poses for Runners.

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10 Yoga Poses for Faster Weight Loss Best Yoga Poses for Weight Loss was originally published at LINK







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Oura ring review + is it worth it?

Sharing my thoughts and full review of the Oura Ring. Pros, cons, sleep tracking, fit, and is it worth it? If you see me out and about right now (jk, we don’t go anywhere) you’ll see me sporting some intense bling: my new Oura ring. (Ok not really *bling* but it’s a giant ring!) After […]

Sharing my thoughts and full review of the Oura Ring. Pros, cons, sleep tracking, fit, and is it worth it?

If you see me out and about right now (jk, we don’t go anywhere) you’ll see me sporting some intense bling: my new Oura ring.

(Ok not really *bling* but it’s a giant ring!)

After hearing so many rave reviews about the Oura ring, I finally decided to give it a try. I’ve been listening to Superhuman on Audible, and Dave Asprey is a huge fan (and now investor) of the company, and Dr. Minkoff also said he loves his Oura ring when I interviewed him for the podcast. I decided to go for it and was so pumped when it arrived last week!Oura ring review. Pros, cons and is it worth it? fitnessista.com

What is the Oura ring and how does it work?

The Oura ring measures blood volume and uses this info to calculate respiratory rate, heart rate, and heart rate variability

Time of day

Movement and

Body temperature

From here, it also collects data regarding sleep, including your heart rate variability, time in bed, time asleep, and the stages of sleep (deep sleep, light sleep, etc.).

The things that really convinced me to order the ring is that it can be an excellent tool for improving sleep and performance. It gives you a “readiness score” each morning depending on your sleep and how you recovered from the previous day’s activity. You can use this information to notice habits that affect how you recover and how you feel, and also know when it’s a good day to push yourself and when it’s a good time to scale back.

Here’s what the ordering process is like:

You order and pay for the ring, but before you receive the actual ring, you receive a sizing kit in the mail. The sizing kit recommends picking a sample plastic ring and wearing it for 24 hours before determining your size, since our fingers can swell during the day.

This part was a little tricky for me because my fingers are small. I wear a size 4.5 on my ring finger and the smallest size they offer is a 6. This one works even though it is a bit loose. Heads up: the Oura is large and in charge.

At the same time, it’s truly incredible that they packed this technology into a ring.

Here’s a full review of the Oura ring and what to expect:

Set-up: Setup was fairly easy. After selecting my size online, the actual ring arrived about 5 days later. Once you get the ring plugged in and the app set up on your phone, it’s very straightforward from here. I received the ring late afternoon and was excited to wear it to sleep and view my sleep stats.

App use: The app is incredible. It’s so easy to navigate and I was in nerd heaven with all of the data they provide. It’s really cool to see your heart rate variability while you’re sleeping. The app provides helpful tips based on your score (like why a certain number may be higher or lower than usual) and encourages you to alternate your workout intensities. (<— vs my apple watch which tells me to stop being lazy when I really need an off day.) For example, if my readiness score is low, it automatically sets a lower activity goal for that day, encouraging me to rest and recover.

Oura ring review. Pros, cons and is it worth it? fitnessista.com

Pros:

– Readiness score (0-100). The readiness score is based on how well you slept, how well you’ve been sleeping in general, your body temperature, resting heart rate, previous day activity, activity balance, and recovery index (how your heart rate stabilizes throughout the night). When you click the readiness score, you can get detailed information on each component plus applicable tips. I can already tell that this will significantly help with my personal workouts. On a day that I had a 94 readiness score, I was feeling awesome and hopped on the Peloton bike. I got my first 30-minute PR in a LONG time!! (When you’ve had the bike for 2+ years, it gets harder and harder to set new records.)

– Sleep tracking. When you click your sleep score for the day (0-100), you get detailed info on total sleep, efficiency, restfulness, REM sleep, deep sleep, latency and timing. Just like the readiness score, you can click to get more information on sleep stages and resting heart rate throughout the night. This has been insightful for me and also proved what I already knew to be true: I sleep like a rockstar when Tom is home and sleep like trash when he’s traveling.

– The app syncs with your Apple Watch health app. For example, if do a barre workout but am not wearing the ring, my watch will send the data to my Oura app and I still get credit. I think this is amazing because I don’t think I’ll wear my ring for super heavy lifting workouts.

– Battery life and charging. The battery lasts about a week and charges extremely fast.

– Temperature tracking. This is an interesting component that can play a part in detecting sickness. Also, for women, it can be helpful for those who are tracking their temperature for their menstrual cycles. I’ve been tracking my cycle for about 10 years now so I know the second I ovulate lol but still an interesting addition to the ring.

Cons:

– Size. TBH, I was disappointed when I pulled the ring out of the box because it’s so giant. I thought it would drive me bonkers, but after a day or so, I’m used to it. Also, the nice thing is that you don’t have to wear it all the time. They can collect more data if you do, but if you’re going out or dressed up, you can skip it. For now, it hasn’t been a problem to wear it 24/7.

– Step counter is off. I don’t find the step counter to be as accurate as my Apple watch, but that’s not really my purpose for owning an Oura ring.

– Price. At $299, it’s not a cheap fitness gadget. Do I think it’s worth the cost? It depends on your goals and budget. If you’re looking for a step counter and basic exercise tracker, I would go with a Fitbit or something similar. If you want to deep dive into your sleep and activity habits and make some changes, I highly recommend it.

– Data, but not as many recommendations. The data is only helpful if you know what to do with it. For example, if I have two giant glasses of wine before bed and my sleep rating is lower, I know that I need to stick to one glass and have it earlier in the evening. A heavy meal, too much screen time, and caffeine can all affect my sleep score, which in turn, affects my readiness score. You definitely have to pay attention to your day’s structure and see how it affects sleep, performance, and how you feel. The ring is there for guidance and information.

All in all, I’ve been extremely happy and in nerd heaven with the ring and all of the data. I feel like I’ve been smarter about my sleep and workouts, which was the goal. 🙂

Are you into wearable fitness gadgets? What’s your fave?

xo

Gina

Note: this post is not sponsored and the ring wasn’t gifted. Just wanted to share my thoughts and review if anyone is considering adding it to their collection. 



Oura ring review + is it worth it? was originally published at LINK







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These 5 Moves Will Give You The Perky Booty Of Your Dreams!

Gettin’ that bubble booty takes work girl! In addition to workouts, nutrition is also key for sculpting a round rear. Each of the five moves below focuses on a different set of muscles — including the lower, upper, and outer glute — to achieve maximum toning. But first…we’re about to nerd out on some fitness + nutrition deets! ? […]


Gettin’ that bubble booty takes work girl! In addition to workouts, nutrition is also key for sculpting a round rear. Each of the five moves below focuses on a different set of muscles — including the lower, upper, and outer glute — to achieve maximum toning.

But first…we’re about to nerd out on some fitness + nutrition deets! ?

Your body alternates between two stages: anabolism (muscle synthesis) and catabolism (muscle breakdown). You need both to build beautiful, lean muscle! Catabolism happens while you’re working out. Your bod is breaking down fibers and using energy with every squat, deadlift, lunge, and burpee. Your glutes require a lot of energy and protein post-workout to assist in anabolism and building muscle. Timing is crucial for getting maximum benefits

Slider Hamstring Curls
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Tones hamstrings and booty! We call them “Damn-ies!” 
Pull both legs toward your body until heels are directly below your knees. Make sure that your knees don’t go past your toes. Return to start. To modify, do one let at a time.
Complete 14 reps x3
*If you don’t have the Tone It Up Sliders, you can use a paper plate on carpet or towel on a hard surface!

Squat + Leg Abduction
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Tones quads, booty, and outer booty!
Wrap the Booty Bands just above your ankles and stand with your legs hip-width apart. Sit back as you lower down, making sure your knees don’t go past your toes. After you stand back up, lift your right leg directly out to the side. Lower leg back down and immediately perform another squat. Lift your left leg this time as you stand up. You can also perform without band as a modification.
Complete 14 reps total x3


Single Leg Deadlift
Kat-DB-Single-Leg-Deadlift
Tones hamstrings, lower back, and booty!
Begin standing with your weight shifted into your left foot and holding a dumbbell in each hand in front of your hips. Hinge from the hips and keep your back neutral as you lower your chest down and lift your right leg behind you. Engage your core to maintain balance. Slowly return to start.
Complete 14 reps, then switch sides x3


Slider Side Lunge
Kat-Slider-Side-Lunge
Sculpts outer booty and quads!
As you lower your booty down, push the slider out with your right leg so that you’re in a side lunge position. Make sure your left knee doesn’t go past your toes. Drag the slider back as you return to start.
Complete 14 reps, then switch sides x3
*If you don’t have the Tone It Up Sliders, you can use a paper plate!


Donkey Kick
Karena-DB-Booty-Lifts
Tones hamstrings and lifts tush!
Begin in a tabletop position with hands directly below shoulders and a dumbbell behind your right knee. Keep your right leg bent as you lift it into the air. Squeeze your booty to lift your leg higher. Slowly return to start.
Complete 14 reps, then switch sides x3
Source : www.toneitup.com



These 5 Moves Will Give You The Perky Booty Of Your Dreams! was originally published at LINK