Exercise Is For Everyone (But Not for All)
Exercise Is For Everybody When you work out consistently, you increase your fitness ability. However, this does not necessarily apply in every situation. Some people do not have a high level of fitness, but can still achieve improvements in their workout routine. In other words, they can add exercises as a stepping stone into doing more extreme and challenging moves such as pulling-ups. Here, I want to give you 3 tips for those who feel like their workouts aren’t progressing yet. You don’t need to complete 15 reps or 50 burpees. In fact, adding another rep/burpee doesn’t help you reach your goal either. Instead, stick with a few simple movements with one or two repetitions at your current fitness level. Don’t try too many advanced moves because that will overwhelm your body and make you feel unwell. It’s also important not force the issue. If your progress seems slow and steady, then you are probably achieving enough to be ready for what you need to begin with. With careful consideration to each movement and its effect on mental health, it can take up to 2 months for you to find and sustain any gains made on your bench press routine. But if you are willing to put the effort and consistency into yourself, we can all benefit from being able to squeeze some extra in our routines! Here are three ways to approach this process step by step:
Get Your Gear Set-Up Correctly
First things first, if you want to set-up correctly for these types of workouts, there are only a couple items you should focus on. One of which is your barbell and dumbbells. Having them properly positioned is essential. There are plenty of easy examples where an off-center grip would cause injury, so avoid leaning over too far or trying to push weight upwards which could result in injury. Be sure to lock down your lower back when lifting the weights which will keep the strain off the bones. It is very common to see individuals use hand hold positions when doing pull ups and leg dips while performing squats/deadlifts. This is extremely dangerous! They are placing excessive pressure on the joints, spine, and tendons in these cases. It could lead to strains, sprains, and even back pains. Make sure your hands are positioned right, hold the correct position, and start slowly lowering your weight as you go. Always perform the movement as intended so you don’t end up moving beyond your initial position. Have someone assisting you during the movement so that the weight is evenly distributed across your chest for support, making sure that you are avoiding anything from sliding forward/backward. Try positioning the barbell in front of your chest while keeping the dumbbells in a neutral stance. Keep your head up, back straight, shoulders relaxed, and feet hip-width apart. Another thing not to forget is to remove any clothes (especially tight ones), shoes, socks, belts, bags, etc., before starting the exercise if possible. These factors can affect your posture and even the stability of your body.
Know What Type Of Sit As well as knowing your own personal preferences, try taking your time deciding on what type of sit you want to use for each movement. For example, if you plan on doing an old school squat/deadlift, perform your version of a plank instead of using dumbbell seated and in a supine position. Remember that it is difficult to maintain such a position for multiple sets with heavy dumbbells sitting on your chest for hours. Instead, choose to rest your upper back and butt in a comfortable lying position (like half laying with your knees bent at 90 degrees). Depending on how good your posterior chain is, you may notice some changes which can allow you to start performing pulls/ups at faster rates. Do your best to execute as many variations of a single movement as possible to make this as realistic as possible. Start small and build up from there. Once you know what your preferred form is, the next tip comes easy.
Per Week Training Duration
Don’t Train More Than Once Per Week Training at least 5 times per week. This is especially true if you intend on being consistent with the process. It requires a lot more energy than just once a month. During this period of time, be ready to dedicate 100% of your day to being strict about the movement. Whether that is waking up, getting dressed, going downstairs, practicing a new variation, or whatever else needs to happen throughout the day. Once again, I am encouraging you to go slow. Take it one day at a time as most exercises require a reasonable amount of recovery between sessions. Use your imagination to think of different scenarios to come up with ideas or concepts. Sometimes things might even surprise you! Once you have figured out your favorite way to train for these particular movements, you will find that your overall fitness improves dramatically. After a few weeks, you will notice that you have improved significantly and can finally start incorporating them into your workout routine.
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