FIT 1 BLOG

YES!!!

One thing I have noticed repeatedly is the lack of balance people seem to have in their training program. Why does this matter you ask? Well, an imbalanced training program makes for an imbalanced physique,which inevitably will result in muscle strains,tears,and joint instability!

Men tend to train mainly upper body,and usually only the parts they can see [ie: chest,biceps,traps,shoulders] and neglect the parts they don’t see[ie:back,rear delts,legs,and glutes].

Women on the other hand tend to focus more on their lower half .Hoping that lots of cardio and leg training[usually glutes] will bring their size down.

Now.. those that know me  know I would NEVER scoff at someone taking the time to improve their fitness level.BUT… fitness needs to be more about health than than just the physical aesthetics of it! Creating a balanced physique takes time and patience. The end result is a more efficient body. Your metabolism is increased, your risk of injury is lowered,and …. yes… your physical form will be more appealing.So Ladies! HELLO… all you cardio queens out there, try balancing out your firm  butt  by creating a wider back and thicker shoulders. This will give the illusion of a smaller waistline and narrower hips. Widen your back with LAT PULL DOWNS

Your lats are the largest back muscles you have ,and are are the reason you can bring your arms into your torso. They begin at your hips and attach to your arms. Building them a little will give  you a wider upper body to balance out the width of your hips. Adding a little more size to your shoulders will give you just the shape you need to complete your form for good symmetry.LATERAL SHOULDER FLYES.

Now ,symmetry for the female counterpart….MEN THIS IS YOU!

Think how silly puny tires look on a sports car?…See where I’m going with this??

If you have been neglectful with you wheels, then I suggest you start your building process with the legs press machine. This machine is a great intro to leg training. It supports your lower back and will assist in you overall leg and glute development. From calves to upper glutes,this is where I would suggest you start.[This machine is just a start. There are many more advanced exercises that will build and tone,I will get into these at a later post.]

To ensure proper form, make sure knees never bend beyond toes,and bring legs to 90 degrees to engage glutes .Try to press directly through heels to maximize hamstring and glutes. LEG PRESS MACHINE

Let’s keep it functional!

Very rarely do you pull a heavy object off the top shelf of your closet and put it behind your head,right?

That said,when you are performing a lat pull down ALWAYS bring the bar to your chest! This way the weight is better supported and you  will avoid injury.Also make sure that your wrists are always over elbows when at 90 degrees[as shown in picture]

Since glutes are responsible for external rotation,keep toes pointed out slightly when using the leg press machine.This will make sure your butt is always engaged. Keep knees slightly bent,even at full extension. Not only will this save your knees,it will help keep tension on your legs and glutes,helping to build a stronger lower body!!